1625 Sonny Schulz Blvd, Suite D
Stevensville MD | Directions »

(443)988-2145

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

400m run

10 step ups

10 jumping pull-ups

20 double unders

20 sec. handstand hold

Deadlift ramp-up
Pre-WOD mobility:

Banded overhead distraction (2 min each side)

Frog stretch (2 min hold)

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women:

Deadlifts @ 175#

Box jumps @ 24″

Wall-Balls @ 14#

Run with 35# plate

Post-WOD Recovery

Quad smash (roller) (2 min each side)

Lat smash (roller) (2 min each side)