CrossFit Wynwood – CrossFit

Core Wod

Metcon (Time)

5 rds

30/30 Flutter Kicks

15 Plyometric Push Up
15min time cap

Conditioning

Metcon (4 Rounds for time)

Every 4 minutes for 16 min (4 rds)

400m run (if your 400m is over 2:30 scale to 200m)

20 Jump Squats

40 Dubs