CF Linchpin 10162019

CrossFit Kent Island – CrossFit

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Warm-up

Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Calf smash (2 min each side)

Super couch (2 min each side)

Metcon

400m Run (Time)

Max Effort 400m Run
Run 400M x 6, resting as needed in between efforts. Enter your best time.

Post-WOD Recovery

MBOD (2 min each side)

Shin smash (2 min each side)