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
Pre-WOD mobility:
Super couch (2 min each side)
Calf smash (2 min each side)
Metcon
800m Run (Time)
Max Effort 800m Run
3 times, with as much rest as needed between efforts
Post-WOD Recovery
Foot smash (2 min each side)
Seated hamstring stretch (4 min hold)