55 Alive

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 (2 min each side)

Metcon (No Measure)

Every 30 seconds for 10 minutes, sprint 55 yards

Post-WOD Recovery

Short ROMWOD

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