CrossFit Wynwood – CrossFit

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Back Squat (Heavy Set of 5)

– 15 Mins to Build to a Heavy Set of 5

– Use tempo (30X1)

– 3 Sec Down, Fast Up

Metcon (No Measure)

EMOM x 11:00

5 Front Squats (135/95)

4 Push Press

3 Thrusters
– Practice 1 set of weight before beginning EMOM

– Choose weight you can manage for entire EMOM

– Instead of decreasing weight, decrease volume, load wisely

– If you go over the minute, rest the following minute, and then start the next round at 1 rep less each movement EX: 4,3,2

Accessory

DB Floor Press 3×10

DB Glute Bridges 3×10 + 0:15 Hold (after 10 reps)

Banded Good Mornings x50