CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
2 rounds:
25M High Knees
10 Cossack Squats
25M Butt Kicks
10 Wall-facing Squats
10 Hip Extensions
10 Broad jumps
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Couch stretch (2 min each side)
Metcon
CF Linchpin Test 5 (Time)
For time:
20 Back Squats, 225/155 lbs
2 mile Run
20 Back Squats, 225/155 lbs
Post-WOD Recovery
Saddle stretch (3 min hold)
Seated hamstring stretch (3 min hold)