CF Linchpin 06282019

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

2 rounds:

Row 250M

12 Goblet Squats

12 Jumping Lunges
Pre-WOD Mobility:

Adductor smash (2 min each side)

Oly wall squat (2 min each side)


Front Squat (4-4-4-4)

4-second pause at the bottom


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

Run 100M

10 Wallballs, 20/14 lbs

10 Push-ups

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

Blue angel (2 min each side)

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