CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
Run 200M
15-second Handstand
25M Lunge
Pre-WOD Mobility:
10 x inchworms
Banded bully (2 min each side)
Metcon
Roney (Time)
4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
Post-WOD Recovery
Calf smash (2 min each side)
Blue angel (2 min each side)