CrossFit Wynwood – CrossFit

Gymnastics

Gymnastics Strength 2

5 rounds of:

RX: Unnroken Rounds

RX+: all 10 reps linked and unbroken

4 Strict Pull Ups

3 Pull-ups (kip or butterfly)

2 C2B (kip or butterfly)

1 Bar MUP

Scaled Option #1 (if you don’t have mups)

3 Strict Pull-Ups

2 Pull Ups (kip or butterfly)

1 C2B (kip or butterfly)

*unbroken and aim to link all 6 reps

Scaled Option #2 (if you don’t have C2B)

3 Ring Rows

2 Pull Ups (kip or butterfly) – 2 negatives if you don’t have Pull ups

1 10-20 second chin over bar hold

Conditioning

Metcon (Time)

5 rounds for time:

15/12 Assault Bike Cals

5 Wall Walks RX+(25’ HS Walk)

400m Run

*if you’re 400m run time is over 2:15 run 200m