Watch Your Step

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)

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