CrossFit Wynwood – CrossFit

Weightlifting

Back Squat (10 – 8 – 6 – 4 – 2 )

*Build up in weight, all sets need to be at a challenging weight.

*Perform 3-5 warm up sets of 5 reps in order to build up and begin first set of 10 at heavy weight.

Conditioning

Metcon (7 Rounds for time)

7 x 100 m Sprints

*Make sure hamstrings are properly warm and fired up.

*Build up in speed sets 1-3. Last 4 sets must be max effort.

*Rest 90 secs to 2 min btw sets.

Accessory

Snatch ( 5x 1+1 Snatch + hang snatch )