CrossFit Wynwood – CrossFit

Conditioning

Metcon (Time)

10 Rounds for time:

10 Med Ball Cleans (20/14)

10 Ab-Mat Sit Ups

5 Dumbbell Windmills Left Arm (20/15)

5 Dumbbell Windmills Right Arm

Endurance

Metcon (Time)

Lactate Threshold Training

5 rounds for time

500m Run

Rest 1 min

300m Run

Rest 4 min

Repeat

*Runs should be at about 80% of max effort