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Components

Handstand Push-ups

Metcon

Settings

Workout

CF Linchpin 10092019

Warm-up

3 rounds:
Run 200M
5 Straight-leg Deadlifts
5 Hang Power Cleans
5 Strict Presses

Use a light barbell.

Pre-WOD Mobility:
FROOD (2 min each side)
10 x inchworms

Gymnastics

Handstand Push-ups (5-5-5)

Handstand Push-ups

Metcon

Metcon (Time)

3 rounds for time:
Run 400M
15 Deadlifts, 205/145 lbs
12 Handstand Push-ups
9 Toes-to-bar

Post-WOD Recovery

Super couch (2 min each side)
Blue angel (2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, October 09, 2019

Male Clients

Ron
Bunch

6:00 AM CrossFit

3 x 12

30 lb DB

Justin
Clites

5:30 PM CrossFit

1 x 5

Mason
Coursey

CrossFit: 5:00 AM

1 x 1

Female Clients

Joanne
(Joe) Hill ...

6:00 AM CrossFit

1 x 3

Brittany
Brooks

10:00 AM CrossFit

1 x 2

No mats

Alicia
Higginbotham

10:00 AM CrossFit

1 x 1

Strict. Did 5 kipping, 5 to 1 abmat, 1 strict.

Tash
Clites

5:30 PM CrossFit

1 x 5

All kipping with mat