CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
Mobility
Practice 10 reps of each movement, then 5 reps at a faster pace
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Armpit smash (2 min each side)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Post-WOD Recovery
Short ROMWOD