CrossFit Wynwood – CrossFit

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Strength

Back Squat (Build to mod-heavy 5 rep )

Take 10min to find a heavy back squat

Back Squat (5×3 (tempo 13×1))

13 count down and 1 count up.

Use the same weight as your previously established 5 rep.

Conditioning

Metcon (Time)

For Time:

45- 30 – 15

Wall Ball (20/14)

30 – 20 – 10

Pull Up

*Time Cap 12 Minutes

Accessory

Metcon (No Measure)

Gymnastics

4 rounds:

2 Ring MUPs RX+ Strict MUPs

2 Bar MUPs RX+ 2 Burpee

Bar MUPs

Scaled:

2 Pull Ups Butterfly/Strict/Weighted

2 Bar MUPs

Rest 1:1

*choose the movements in which you struggle to do, not what you can do easily!