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:
MBOD (3 min each side)
Metcon
Post-WOD Recovery
Short ROMWOD
Death by 10M Run (AMRAP – Rounds and Reps)
With a continuously running clock perform:
1 10M Run in the first minute,
2 10M Runs in the second minute,
3 10M Runs in the third minute,
…
Continuing this for as long as you are able.