CrossFit Wynwood – CrossFit

Conditioning

Metcon (Time)

Part 1:

Bleacher Workout

For Time

400m run (1 track lap)

Then . . . 5 rounds for time:

Bleacher box jump to the top

Depth Squat down

Single leg bounds to the top (“skipping” jumps)

10 Decline Spidey Push Ups (Alternating knee to elbow)

10 Dips

10 hollow rocks

Conditioning

Metcon (Time)

Part 2:

In teams of 2:

For Time:

50 yd fireman carry (switch every 10 yds)

40 30 20

Synchronized squats

Synchronized push ups

50 yd fireman carry( switch every 10 yds)

30 20 10

Pistol Squats

Strict Partner HSPU