CF Linchpin 191123

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

Row 200M

7 Hip Extensions

7 Ring Rows

Linchpin Burgener dumbbell warm-up:

3 dumbbell deadlifts, R-arm

3 dip-shrugs, R-arm

3 dip-shrugs with elbow high, R-arm

2 hang power snatch, R-arm

2 overhead squats, R-arm

2 hang squat snatch, R-arm

(then repeat with L-arm)
Pre-WOD mobility:

MBOD (2 min each side)

Banded OH distraction (2 min each side)

Metcon

Metcon (Time)

4 rounds for time of:

25 Dumbbell Deadlifts, 50/35 lbs

12 Dumbbell Front Squats, 50/35 lbs

12 Dumbbell Push Press, 50/35 lbs

10 Weighted Pull-ups, 50/35 lbs

Post-WOD Recovery

Seated hamstring stretch (3 min hold)

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