CF Linchpin 191203

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

21-15-9:

KB Swings (increase weight each round)

Sit-ups
Pre-WOD mobility:

Blue angel (2 min each side)

Couch stretch (2 min each side)

Metcon

Metcon (Time)

5 rounds for time:

15 KB Swings, 70/53 lbs

15 Burpees

Post-WOD Recovery

Banded bully (2 min each side)

Lat smash (2 min each side)