CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 KB Swings
10 Burpees
Pull-ups (round 1: 10 Jumping, round 2 practice kipping, round 3 practice muscle-up)
Pre-WOD Mobility:
Iron cross stretch (2 min each side)
Banded bully (2 min each side)
Weightlifting
Deadlift (5 reps every 2 minutes for 10 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins:
5 Deadlifts, 315/205 lbs
3 Bar Muscle-ups with a 10/6 lb ball
Post-WOD Recovery
Low back/glute smash combo (4 min each side)
Triceps smash (lax ball) (2 min each side)