CrossFit Kent Island – CrossFit
Warm-up
3 rounds
400 m run
10 box jumps
10 inchworms
Pre-WOD Mobility
Couch stretch (2 min each side)
Blue angel (2 min each side)
Metcon (Time)
Craig
5 Rounds for time:
400 m Weighted Run (45/35 sandbag/weight/ruck/vest)
46 Weighted Step-ups (20″)
24 Burpees (weighted if you’re wearing a vest/ruck)
Post-WOD Recovery
Quad smash (2 min each side)
Glute smash (2 min each side)