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
Pre-WOD mobility:
MBOD (3 min each side)
Metcon
400m Run (Time)
Max Effort 400m Run
6x400M Sprints, one every 4 minutes. Start and end outside the gym.
Metcon (No Measure)
3 rounds:
20 Russian Twists
30-sec Right Forearm Plank
30-sec Left Forearm Plank
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Calf stretch (2 min each side)