CrossFit Wynwood – CrossFit

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Metcon (No Measure)

3 Sets (For Quality)

50m “Filly” Carry*

5/5 Single Arm Filly Lunge (in Place)

0:30 Ring Support (Top of Dip)

5 Strict T2B
– Filly Carry* is 1 DB OH / 1 DB in Front Rack

– Switch arms at 25m

– 12 Mins

Metcon (Time)

For Time

50-40-30-20-10

AbMat Sit-ups

25-20-15-10-5

Calorie Bike

5-4-3-2-1

Muscle Up
– 15 Min Cap

– For Bike, goal is to keep each round under 2:00 – 1:30 – 1:00 – 0:45 – 0:30 respectively

– Muscle Ups can be Rings or Bar

– Modify MU with choice of Jumping Bar MU (no band), Strict Chest to Bar PU, or Jumping Chest to Bar Pull Up

Accessory

Alternating Hammer Curls 3×10

Single Arm Tricep Kick Backs 3×15 /arm

Lizard Stretch 1:30 /leg

Pigeon Stretch 1:00 /leg