CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Bar MU drills: 10x each of:
Jump up and pull forward into arch
Jump up and pull from arch to hollow
Arch to hollow to pull
Banded OH distraction (2 min each side)
Supine bully stretch (w/ KB anchor) (2 min each side)
Metcon
Metcon (Time)
50 Bar Muscle-ups for time
Post-WOD Recovery
Forearm smash (2 min each side)
Banded lat smash (2 min each side)