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:
Calf smash (barbell) (2 min each side)
Quad smash (barbell) (2 min each side)
Metcon
Metcon (No Measure)
Go every 30 secs for 10 minutes:
Run 55m
Post-WOD Recovery
Saddle stretch (2 min hold)
Seated hamstring stretch (2 min hold)
Calf stretch (2 min each side)