CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
25M high knees
10 lateral lunges (5 per side)
25M butt kicks
10 squats
10 hip & back extensions
10 broad jumps
Pre-WOD Mobility:
FROOD (2 min each side)
Oly wall squat (3 min)
Metcon
Metcon (2 Rounds for time)
2 rounds, each round for time, of:
Run, 800 m
100M Dumbbell Farmers Carry, 50/35 lbs
10 Back Squats, 65% 1RM
Rest 5 mins between each round
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Calf smash (2 min each side)