CrossFit Wynwood – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500m or Bike for 2min

Then . . .

6min AMRAP (low intensity)

5 Up/Downs (athletic burpee)

10 Alt. Arm Russian KB Swings (5/5 each arm, mod weight)

15 mtn climbers

30 sec Single arm OH hold (15 sec on each arm)

Strength/Skill

Metcon (5 Rounds for reps)

15min EMOM

Min 1: 2 Rope Climbs or 5 Strict Pull Ups

Min 2: 10 Strict HSPU or 30 second HS Hold

Min 3: 50 second Ring Plank Hold or Plank Hold

Conditioning

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

7 Burpees

14 KB Swings (53/35)

28 DUBs