CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
10 Deadlifts
25M Broad Jumps
Pre-WOD Mobility:
Super couch (2 min each side)
T-spine rake/roll (2 min)
Metcon
Metcon (Time)
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Post-WOD Recovery
Low-back smash (2 min each side)
Hip flexor smash (2 min each side)