CrossFit Linchpin

22 June 2026

Warm Up: 5x10 Trunk

WOD
Part A
20 Broad Jumps for Quality (avg 6 ft)

Part B
Deadlift
4-4-4-2-2-2 reps
155, 175, 195, 215, 235, 255

Rest 2 minutes between sets

RomWod

CrossFit Linchpin

20 June 2026

5x10 Trunk

WOD
EMOM 32 minutes
3x Pause Ring Rows
Max Wall Ball Toss to Bonnie (10#)
Max Cal Row
Rest 1 minute

RomWod

VnR Handstand Walk Day 9

19 June 2026

VnR Handstand Walk Day 9
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Wall Walk with Obstacle x10
Plank Shifts 3x10

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 8

18 June 2026

VnR Handstand Walk Day 8
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 4x 10 secs
Box Walk Arounds 4x2
10 min Handstand Walk Practice (8 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32

RomWod

CrossFit Linchpin

17 June 2026

5x10 Trunk

WOD
Push Jerk 4x 3 reps: 95#
Push Press 4x 2 reps: 85#
Press 3x max reps: 65# 15,12,12

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 7

16 June 2026

VnR Handstand Walk Day 7
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Box Weight Shifts 3x16
Pick Push Ups 3x10

Treadmill Walk/Jog 1.75 miles: 4.2 mph straights, 3 mph corners; 28:48

RomWod

CrossFit Linchpin

15 June 2026

WOD
Row: 6x 1 minute for distance. Rest 3 minutes between efforts.
278, 271, 270, 267, 259, 258

Total Time: 22:48

RomWod