1625 Sonny Schulz Blvd, Suite D
Stevensville MD | Directions »

(443)988-2145

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

– 5 Pull-ups

– 5 Squat Snatches (increase in weight between rounds)
Pre-WOD Mobility:

Banded overhead distraction (2 min each side)

Weightlifting

Weighted Pull-ups (3-3-3-3-3)

Metcon

1000m Row (Time)

Max Effort 1000m Row

Post-WOD Recovery

Lat smash (1 min each side)

FROOD (1 min each side)