CrossFit Wynwood – CrossFit

Warm-up

Warm-up (No Measure)

Part 1:

For 3 min on rower or bike

30 seconds easy (increase intensity each round)

15 seconds moderate (increase intensity each round)

15 seconds recover (keep moving but very slowly)

Part 2:

With a 10 or 15# plate

2 Rounds of:

10 Plate Ground to Overhead

10 Burpee to plate (burpee in front of plate to jump onto plate)

10 Squats (hold plate with arms extended slightly above eye level)

Conditioning

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Accessory

Metcon (No Measure)

3 rounds

30 seconds left elbow plank

15 Sit Ups

30 seconds right elbow plank

15 Sit ups

1 min rest