CF Linchpin 200303

CrossFit Kent Island – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 rounds:

1 min of Jump Rope

10 Mountain Climbers (2-ct)

10-sec Handstand Hold

10 GHD Sit-ups
Pre-WOD Mobility:

T-spine rake/roll (3 min)

Psoas smash (2 min each side)


Metcon (Time)

For time:


Row 1000M

100 Sit-ups

10 Wall Walks (start in plank, get hips to wall and back to plank)


200 Double-unders

75 V-ups

50M Handstand Walk

Post-WOD Recovery

10 x cat/cow stretch (10 sec each position)

Previous Post:


Next Post: