CF Linchpin 10142019

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

20 Jumping Lunges

10 V-ups
Pre-WOD Mobility:

Suprapatellar smash/floss (2 min each side)

Oly wall squat (3 min)

Weightlifting

Back Squat (1-1-1-1-1-1-1)

Post-WOD Recovery

Quad smash (2 min each side)

Glute smash (2 min each side)