CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
10 Cossack Squats
10 Wallballs
10 Strict Press, 45/35 lbs
Thruster 10-3-3-3
working up to WOD weight
Pre-WOD Mobility:
Olympic wall squat w/ ext. rotation (2 min)
Lat smash (1 min each side)
Calf stretch (1 min each side)
Metcon
Metcon (Time)
15 Thrusters, 135/95 lbs
Run 200M
20 Thrusters, 95/65 lbs
Run 400M
30 Thrusters, 65/45 lbs
Run 800M
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Bonesaw calf smash (2 min each side)