CF Linchpin 08232019

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Row 500M

2 rounds:

10 Good Mornings, 45/35 lbs

10 Front Squats, 45/35 lbs

10 Russian KB Swings
Pre-WOD mobility:

T-spine anchor (3 min)

Adductor smash (2 min each side)


Split Jerk (2-2-2-2-2)

Eact set must be one rep with right leg forward and one rep with left leg forward


Metcon (Time)

12 rounds for time:

9 Wallballs

1 C&J, 75% 1RM

Post-WOD Recovery

Adductor stretch (2 min each side)

Lat smash (2 min each side)

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