CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 800M
3 rounds:
200 m shuttle run (increase speed each round)
25 m high knees
25 m butt kicks
10 walking lunges
Pre-WOD Mobility:
Calf stretch (2 min each side)
Seated adductor stretch (4 min hold)
Death by 10M Run (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 10M Run in the first minute,
2 10M Runs in the second minute,
3 10M Runs in the third minute,
…
Continuing this for as long as you are able.
Post-WOD Recovery
Seated hamstring stretch (4 min hold)
Happy baby stretch (4 min hold)