CrossFit Wynwood – CrossFit
Warm-up (No Measure)
Partner Warm Up
1 Partner rows attempting to get as close to 100m as possible while the other partner performs max reps of below movements, then rotate.
100m Row / Max Wall Balls
100m Row / Max Med Ball Cleans
100m Row / Max Med Ball Push Press
Then . . .
1 min scorpion stretch (30/30 seconds each side)
1 min lunge stretch (30/30 each side)
Then Warm Up for your “Goat” workout.
“Goat” = any gymnastic movement that you need to be better at.
Odd Min: Goat 1
Even Min: Goat 2
Keep Your Reps Low and CONSISTENT!
Think practice and not training. Challenge to move with a purpose and not max out!
Metcon (5 Rounds for reps)
Min 1: Row 20/15 Cals
Min 2: 20 Slam Balls (20/15)
Min 3: 15 v-sit ups or tuck jumps