CF Linchpin 200212

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row or Bike for 2 minutes

3 rounds of:

5 DB Burpees (push-up + stand up and press overhead)

7 Knees-to-elbows

Practice rope climb technique for 10 minutes
Pre-WOD mobility:

Blue angel (2 min each side)

Forearm smash (2 min each side)

Metcon

Metcon (Time)

15 rounds for time:

10 Burpees

1 Rope Climb

Post-WOD Recovery

Thread the needle stretch (2 min each side)

Wrist stretch (2 min hold)