CrossFit Wynwood – CrossFit

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Conditioning

Metcon (No Measure)

Partners WOD

2 Rounds

Partner A: Row 150 meters

Partner B: 10 shoulder press (empty Barbell)

Then:

2 Rounds

Partner A: 14 Lateral jump over rower

Partner B: 10 Push Press (empty Barbell)

Then:

2 Rounds

Partner A: 150 Row

Partner B: 10 Push Jerks (empty Barbell)
Not for time; focus on quality of movement!

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

12/10 Calorie Row

10 Power Clean (135/95)

8 Push Jerk (135/95)

Accessory

Metcon (No Measure)

3 rounds of 10 back extensions
Scale — Supermans

On GHD–Focus on neutral spine–no over extension. Activate your glutes and hamstrings to extend the torso.