CF Linchpin 191126

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds:

Run 200M

7 Knees-to-elbows

14 Wallballs
Pre-WOD mobility:

Trap scrub (2 min each side)

Hip flexor smash (2 min each side)

Weightlifting

Hang Power Clean + Push Jerk (7-7-7)

Metcon

Metcon (Time)

7 rounds for time of:

7 Strict Handstand Push-ups

6 Knees-to-elbows

5 Hang Power Cleans, 55% 1RM

Post-WOD Recovery

Super front rack (2 min each side)

Banded OH distraction (2 min each side)