CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
21 Squats
21 KB Swings
Run 400M
15 Wallballs
15 GHD Sit-ups
Run 200M
9 Box Jumps
9 Burpees
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
MBOD (2 min each side)
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Post-WOD Recovery
Super couch (2 min each side)
Calf stretch (2 min each side)