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

(443)988-2145

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Cossack Squats

10 Wallballs

10 Strict Press, 45/35 lbs

Thruster 10-3-3-3

working up to WOD weight
Pre-WOD Mobility:

Olympic wall squat w/ ext. rotation (2 min)

Lat smash (1 min each side)

Calf stretch (1 min each side)

Metcon

Metcon (Time)

15 Thrusters, 135/95 lbs

Run 200M

20 Thrusters, 95/65 lbs

Run 400M

30 Thrusters, 65/45 lbs

Run 800M

Post-WOD Recovery

Quad smash (barbell) (2 min each side)

Bonesaw calf smash (2 min each side)