Short-range Stamina

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Run 400M

21-15-9 reps (not for time):

Slamballs

GHD Back Extensions

Side plank (seconds = reps on each side)
Pre-WOD mobility:

Trap scrub (2 min each side)

Banded OH distraction (2 min each side)

Metcon (Time)

5 rounds for time of:

50M Farmers Carry, 50/35 lbs

10 Knees-to-elbows

50M Farmers Carry, 50/35 lbs

10M Handstand Walk

Post-WOD Recovery

Armpit smash (2 min each side)

FROOD (barbell over shoulder) (2 min each side)

Previous Post:

«

Next Post:

»