Double Dog Dare

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

4 rounds:

Run 200M

5 Ring Rows

5 Knees to Elbows
Pre-WOD Mobility:

5 x inchworms

Banded elbow distraction (2 min each side)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 minutes:

Run 800M

2 Rope Climbs (Rx+: legless, starting from seated)

Post-WOD Recovery

Calf smash (2 min each side)

Forearm smash (2 min each side)

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