CF Linchpin 200221

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

2 rounds:

10 Goblet Cossack Squats

25M of 5 Broad Jumps, finish with lunges

Ramp up to workout weight in a 10-8-6 format
Pre-WOD Mobility:

Quad smash (barbell) (2 min each side)

Calf smash (barbell) (2 min each side)

Metcon

Metcon (Time)

For time:

Run 400m

15 Back Squats, 225/155 lbs

Run 400m

12 Back Squats, 225/155 lbs

Run 400m

9 Back Squats, 225/155 lbs

Post-WOD Recovery

Saddle stretch (3 min hold)

Seated hamstring stretch (3 min hold)