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:
Side hip smash (2 min each side)
Calf smash (2 min each side)
Metcon
5k Run (Time)
Max Effort 5k Run
Post-WOD Recovery
Calf stretch (2 min each side)
Seated hamstring stretch (2 min each side)