Stamina Test

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

3 rounds not for time of:

1 min of Rowing

12 Lunges

6 GHD Hip Extensions

6 V-ups

6 Handstand Shoulder Taps

4 Turkish Get-ups
Pre-WOD Mobility:

Trap scrub (2 min each side)

5 x upward to downward dog (10 sec each position)


Metcon (Time)

5 rounds for time:

25M DB Lunge (2x 50/35 lbs DBs)

20-sec L-sit (accumulate)

15M Handstand Walk

Post-WOD Recovery

First rib smash (weighted barbell on rig) (2 min each side)

T-spine rake/roll (4 min)

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