CrossFit Kent Island – CrossFit


Warm-up (No Measure)

2 rounds:

Run 200M

20 Arm Haulers

2 Wall Walks
Pre-WOD Mobility:

10 x inchworms

5 x upward to downward dog (10 sec each position)


Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Post-WOD Recovery

Calf smash (2 min each side)

Psoas smash (2 min each side)

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