CF Linchpin 09182019

Ryan Wolf – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

10 Jumping Squats

5 Power Cleans, empty bar

5 Front Squats, empty bar

5 Hip + Back Extensions
Pre-WOD mobility:

Super front rack (2 min each side)

Suprapatellar smash/floss (2 min each side)

Weightlifting

Squat Clean + 2 Front Squats (Every 3 minutes for 30 minutes)

Post-WOD Recovery

Glute smash (2 min each side)

Triceps smash (2 min each side)

Previous Post:

«

Next Post:

»