CF Linchpin 09162019

Ryan Wolf – CrossFit

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Warm-up (No Measure)

2 rounds:

50 Double-unders or Single-unders

200M Run

10 GHD Hip Extensions

Then, Burgener Warmup with empty bar

Then, 10 minutes to ramp up to 75% 1RM Power Snatch (use sets of 3)
Pre-WOD mobility:

MBOD (2 min each side)

T-spine anchor (3 min)


Metcon (Time)

7 rounds for time:

Run 400M

3 Power Snatches, 75% 1RM

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

T-spine take/roll (3 min)

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