CrossFit Wynwood – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

With a light to moderate single DB and perform the following:

30 second burpees

30 second DB swing (like a KB swing)

30 second sit ups

30 second rt arm DB press

30 second air squat

30 second left arm DB press

*rest as needed*

1 min PVC pass throughs

*rest 10 seconds

2 min:

5 Behind the neck PVC press

5 PVC pass throughs

*rest 10 seconds

3 min:

5 PVC power snatch

5 PVC OHS

*rest 10 seconds

Strength

Power Snatch + OHS (10min EMOM (1PS + 1 OHS))

Build in weight every 2 min

Conditioning

Metcon (Time)

For Time:

20 Burpees Over the Bar

30 Power Snatch (75/55) RX+ (95/65)

40 OHS

50/35 Assault Bike Cals