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
100M Sprint (Time)
EMOM for 10 minutes
Goal Work (No Measure)
Individual work on goal
Post-WOD Recovery
ROMWOD