CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
400m run
10 step ups
10 jumping pull-ups
20 double unders
20 sec. handstand hold
Deadlift ramp-up
Pre-WOD mobility:
Banded overhead distraction (2 min each side)
Frog stretch (2 min hold)
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women:
Deadlifts @ 175#
Box jumps @ 24″
Wall-Balls @ 14#
Run with 35# plate
Post-WOD Recovery
Quad smash (roller) (2 min each side)
Lat smash (roller) (2 min each side)