CrossFit Wynwood – CrossFit

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Warm-up

Warm-up (No Measure)

Using the plate you wish to use for the workout complete the following:

3min AMRAP

15 lateral plate hops (every time you cross the plate is 1 rep)

15 Jumping Air Squats

15 Mtn Climbers

Rest 30sec

3min AMRAP

10 Plate Deadlifts

10 Push-ups to Up-dogs

10sec Plate OH hold (actively pressing up the entire time)

Conditioning

Metcon (6 Rounds for reps)

30min EMOM (45sec work 15sec rest)Min 1: Steps Ups

Min 2: Plate Gound 2 Overhead

Min 3: 20m Shuttle Sprints

Min 4: Air Squats

Min 5: Hollow Rock