CrossFit Wynwood – CrossFit

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Warm-up

Warm Up (No Measure)

Partner up!

2 rounds

Partner 1–:30 moderate effort bike

Partner 2–:30 Up-downs (no PU)

2 Rnds

Partner 1 – ~:30 Mod effort row

Partner 2 – ~:30 of 5×5 single arm DB bicep curls to strict presses (light wgt)

2 Rnds each

Partner 1 – ~:30 Shuttle Runs

Partner 2 – ~:30 5×5 Unilateral DB FR Lunges

Empty bar–

Warm up Push press and BB FR Lunge;

(10 each)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Calorie Bike

10 Burpees

-rest 2:30-

AMRAP x 6 MINUTES

10 Calorie Row

10 Push Press (95/65)

-rest 2:30-

AMRAP x 6 MINUTES

Run 100m

10 FR Lunges (95/65)