CrossFit Kent Island – CrossFit
Warm-up
Running Warm-up (No Measure)
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Gymnastics
Ring L-sits
4 rounds of 20 second L-Sit on Rings, 40 second rest
Post-WOD Recovery
Short ROMWOD
OR
Calf smash (3 min each side)
Side hip smash (3 min each side)