Friday Frenzy

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)

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