CF Linchpin 200129

CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

3 rounds:

Run 200M

8 Jumping Squats

8 Stiff-legged Deadlifts, empty barbell

8 Glute Bridges (no weight or empty barbell)

6 Hip & Back Extensions
Pre-WOD Mobility:

Super couch (2 min each side)

MBOD (2 min each side)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

Run 600M

6 Deadlifts, 70% 1RM

Each meter of running counts as one rep

Post-WOD Recovery

Saddle stretch (2 min hold)

Calf stretch (2 min each side)

Seated hamstring stretch (2 min hold)

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