CF Linchpin 191119

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

10 Sit-ups

5 Low Ring Muscle-ups
Pre-WOD mobility:

Hip flexor smash (2 min each side)

T-spine rake/roll (3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes:

1 Rope Climb

3 Ring Muscle-ups

5 Burpee Box Jump Overs, 24/20″

7 Toes-to-bars

Metcon (No Measure)

Accumulate 2 minutes in each position:

Plank

Wall Sit

Hollow Hold

Post-WOD Recovery

Wrist stretch (2 min each side)

Couch stretch (2 min each side)