CF Linchpin 10092019

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

5 Straight-leg Deadlifts

5 Hang Power Cleans

5 Strict Presses

Use a light barbell.
Pre-WOD Mobility:

FROOD (2 min each side)

10 x inchworms

Gymnastics

Handstand Push-ups (5-5-5)

Metcon

Metcon (Time)

3 rounds for time:

Run 400M

15 Deadlifts, 205/145 lbs

12 Handstand Push-ups

9 Toes-to-bar

Post-WOD Recovery

Super couch (2 min each side)

Blue angel (2 min each side)