CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
20 Wall-facing Squats
10 GHD Sit-ups
2 Turkish Get-ups, each side
Pre-WOD Mobility:
FROOD (2 min each side)
10 x inchworms
Metcon
CF Linchpin Test 6 (Time)
4 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups
Post-WOD Recovery
T-spine rake/roll (4 min)
Adductor stretch (4 min hold)