CrossFit Kent Island – CrossFit
Warm-up
Running Warm-up (No Measure)
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Pre-WOD Mobility:
Calf smash (kettlebell) (2 min each side)
MBOD (2 min each side)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 5 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
Post-WOD Recovery
Iron cross stretch (2 min each side)
Seated hamstring stretch (4 min hold)