CrossFit Wynwood – CrossFit

Gymnastics

Metcon (No Measure)

Skill: Kipping Pull Up (15 min)

• Setup

• Feet and Legs Movement

• Hollow to Superman

• Closing and opening Shoulder joint, engaging lats

• Back Swing and adding power through aggressive back swing, to elevate body

• Single pull up

• Connecting multiple pull ups

If athletes lack Strict pull up, then do back swings and pull ups from a box using legs for assistance.

Conditioning

Metcon (Time)

10-8-6-4-2

Dumbbell squat snatch (pick a challenging weight) (scale to regular dumbbell snatch)

-10 T2B between each round

(12 min cap)

Buy out:

400m farmers carry x2 KBs

400m front rack carry x2 KBs