CrossFit Kent Island – CrossFit
Warm-up
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)
Metcon
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)