CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Unweighted:
Run 400M
11 Squats
11 Push-ups
12 Ring Rows
12 Burpee Box Step-overs
12 Lunges
Pre-WOD mobility:
Hip flexor smash (2 min each side)
Lat smash (2 min each side)
Metcon
Allan Brown (AMRAP – Rounds and Reps)
AMRAP in 46 minutes, wearing a 20/14 lb ruck or weight vest. If no ruck/vest, carry a sandbag with you throughout the WOD.
Start with a 5:30 plank, then in remaining time, AMRAP of:
– Run 400M
– 11 Ruck Thrusters
– 12 Ring Rows
– Run 400M
– 12 Burpee Box Step-overs
– 6 Ruck Curtis P’s
For scoring purposes, each meter of the runs count as 1 rep.
Post-WOD Recovery
Seated hamstring stretch (2 min hold)
Pull-up bar hang (3 x 10 sec)