CrossFit Wynwood – CrossFit

Strength

Bench Press (3 x 10)

Every 3 min for 5 sets on a running clock

10 reps @60-70% of 1rm

Conditioning

Metcon (Time)

5rds for time:

30 Russian KB Swings (32/24 )

15 Ring Dips

200m Run

Accessory

Metcon (No Measure)

Pistol Squats 5 sets of 10×10 each leg

*If scaled, try to move to a less scaled option. Ex: weight under heel? Go. without one or a thinner lift under heel.

*If you can do pistol squat, try to do OH pistol squats with a barbell… unloaded or weighted.