CF Linchpin 10042019

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

25M high knees

10 lateral lunges (5 per side)

25M butt kicks

10 squats

10 hip & back extensions

10 broad jumps
Pre-WOD Mobility:

FROOD (2 min each side)

Oly wall squat (3 min)

Metcon

Metcon (2 Rounds for time)

2 rounds, each round for time, of:

Run, 800 m

100M Dumbbell Farmers Carry, 50/35 lbs

10 Back Squats, 65% 1RM

Rest 5 mins between each round

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

Calf smash (2 min each side)

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