CrossFit Wynwood – CrossFit

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Warm-up

Warm-up (No Measure)

Progressive Movement Warm-Up

4 Rounds 8-10 reps of each:

Cals on rower or bike (increasing speed each round)

Air Squat (move to FS/OHS in later rounds)

Push-Up (move to dip/HSPU in later rounds)

Ring Row (move to PU/C2B in later rounds)

PVC Pass Through

PVC Good Morning

Then . . . 3 min AMRAP

5 DB Deadlift

5 DB FS

5 DB Hang Power Clean

5 DB Strict Press

Then . . . 15 reps Devil’s Press/Thruster

Conditioning

Metcon (AMRAP – Reps)

5 rounds for reps

1 min max reps @ each station:

Wall Ball (20/14)

Calorie Bike

DB Push Press (40/25)

Rest