CrossFit Kent Island – CrossFit
Warm-up
Running Warm-up (No Measure)
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Calf smash (2 min each side)
Super couch (2 min each side)
Metcon
400m Run (Time)
Max Effort 400m Run
Run 400M x 6, resting as needed in between efforts. Enter your best time.
Post-WOD Recovery
MBOD (2 min each side)
Shin smash (2 min each side)