CrossFit Kent Island – CrossFit


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)


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)

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