CF Linchpin 191122

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes of Double-under practice

3 rounds:

10 Jumping Squats

5 Plyo Push-ups
Pre-WOD mobility:

FROOD (2 min each side)

Blue angel (2 min each side)

Metcon

Metcon (5 Rounds for time)

5 rounds, each round for time, of:

60 Double Unders

15 Hand Release Push-ups

Handstand Walk 10 m

Rest 2 mins between each round.

Post-WOD Recovery

Triceps stretch (2 min each side)

Pec stretch (2 min each side)

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