CF Linchpin 061219

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

15-10-5 reps of:

Push-up

GHD Sit-up
Pre-WOD Mobility:

Trap scrub (2 min each side)

Banded bully (2 min each side)

Metcon

Metcon (2 Rounds for time)

2 rounds, each for time:

15M Handstand Walk

50 Burpees

15M Handstand Walk

Rest 3 minutes in between rounds

Post-WOD Recovery

FROOD (2 min each side)

Blue angel (2 min each side)

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