CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
8 Jumping Squats
8 Stiff-legged Deadlifts, empty barbell
8 Glute Bridges (no weight or empty barbell)
6 Hip & Back Extensions
Pre-WOD Mobility:
Super couch (2 min each side)
MBOD (2 min each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
Run 600M
6 Deadlifts, 70% 1RM
Each meter of running counts as one rep
Post-WOD Recovery
Saddle stretch (2 min hold)
Calf stretch (2 min each side)
Seated hamstring stretch (2 min hold)