CrossFit Kent Island – CrossFit
Pre-WOD Mobility
Hip flexor smash (2 min each side)
T-spine rake/roll (3 min)
Metcon
Zombie Chase (Time)
For time:
10 Deadlifts, 95/65 lbs
31 Squats
10 Hang Power Cleans, 95/65 lbs
31 Wallballs, 20/14 lbs
10 Front Squats, 95/65 lbs
31 KB Swings, 53/35 lbs
10 KB Snatches, 53/35 lbs
31 Box Jumps, 24/20″
10 Overhead Squats, 95/65 lbs
31 Burpees
Zombies start 1 minute after People, and try to finish a round of 10-31 before the People do! Zombies are rewarded with brains, and People become Zombies when caught!
Post-WOD Recovery
Short ROMWOD