CF Linchpin 191115

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds w/ empty bar:

5 Good Mornings

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Shoulder Presses
Pre-WOD Mobility:

Banded OH distraction (2 min each side)

T-spine anchor (3 min)

Weightlifting

Clean and Jerk (10-8-6-4, do a set every 3 minutes)

Metcon (Time)

30 Clean and Jerks for time, 70% 1RM

Post-WOD Recovery

Triceps smash (2 min each side)

T-spine rake/roll (3 min)

Metcon

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