CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Run 400M
20 Box Step-ups
20 Goblet Squats
Pre-WOD mobility:
Super couch (2 min each side)
Iron cross (2 min each side)
Back Squat (1 rep, EMOM for 10 mins)
Metcon (Time)
For time:
400M Run
30 Toes-to-bars
15 Back Squats, 65% 1RM
400M Run
24 Toes-to-bars
12 Back Squats, 65% 1RM
400M Run
18 Toes-to-bars
9 Back Squats, 65% 1RM
Post-WOD Recovery
Glute smash (2 min each side)
Calf smash (2 min each side)