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:
Couch Stretch, 1 min each side
Hip Swings, 10 front/back, 10 side
Metcon
800m Run (Time)
Max Effort 800m Run
Run 800M for time every 6 minutes. Repeat for 3 total runs.
Recovery
Short ROMWOD (lower body focus)