CF Linchpin 191116

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

16-12-8 reps of:

Wallball (light)

V-up

Lunge
Pre-WOD Mobility:

Super couch (2 min each side)

FROOD (2 min each side)

Metcon

Metcon (Time)

4 rounds for time:

Run 600M

20M Dumbbell Lunge, 50/35 lbs each hand

20 second L-Sit

Post-WOD Recovery

Calf smash (2 min each side)

Psoas smash (2 min each side)