Allan Brown

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)


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)


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)

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