CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
20 Speed Skaters
20 Mountain Climbers (1-ct)
20 Box Step-ups
Pre-WOD mobility:
Glute smash (2 min each side)
Calf stretch (2 min each side)
Weightlifting
Back Rack Lunge (16-16-16-16)
Metcon
Metcon (Time)
4 rounds for time:
Farmer Carry 200M, 53/35 lbs
Run 200M
Run backwards 200M
Post-WOD Recovery
MBOD (2 min each side)
Calf smash (2 min each side)