CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
30 Box Step-ups
2 rounds:
25M Walking Dumbbell Curtis P’s, start light and increase weight in 2nd round
Pre-WOD Mobility:
Hip flexor smash (2 min each side)
10 x inchworms
Metcon
Metcon (Time)
For time:
21 Dumbbell Thrusters, 50/35 lbs
Run 400M
21 Burpee Box Jump Overs, 24/20″
Run 400M
15 Dumbbell Thrusters, 50/35 lbs
Run 400M
15 Burpee Box Jump Overs, 24/20″
Run 400M
9 Dumbbell Thrusters, 50/35 lbs
Run 400M
9 Burpee Box Jump Overs, 24/20″
Run 400M
Post-WOD Recovery
Quad smash (2 min each side)
Calf smash (2 min each side)