CF Linchpin 06252019

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

3 rounds:

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Burpees

5 GHD Hip Extensions

Start with an empty barbell, move to light DBs, and then WOD weight DBs
Pre-WOD Mobility:

Oly wall squat (3 min)

Trap scrub (2 min each side)

Metcon

Metcon (4 Rounds for time)

4 rounds, each round for time, of:

18 Dumbbell Power Cleans, 50/35 lbs

15 Dumbbell Front Squats, 50/35 lbs

12 Dumbbell Push Jerks, 50/35 lbs

Rest 2 mins in between rounds

Post-WOD Recovery

Lat smash (2 min each side)

MBOD (2 min each side)

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