CrossFit Wynwood – CrossFit

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Metcon (Weight)

4 Sets

5 Weighted Pull Ups

Superset with…

5/5 Single Arm DB/KB Bent Over Row

Rest 0:90 seconds between sets
– Score DB/KB’s used for 5 Weighted Pull ups

– 15:00 Min

Metcon (3 Rounds for reps)

3 Rounds

AMRAP x 5:00

12/10 Calorie Row

10 Russian Swings (70/53)

8 Box Jumps (30/24)

– Rest 1:00 between rounds
– Goal is to get exceed +2 Rounds each amrap

– Females: 28 Reps / round

– Males: 30 Reps / round

– 17:00 Min Workout

Accessory

Goblet Squat + Bottom Hold: 3×8+0:10 sec

DB Lateral Raises: 3×12 (Light Weight)

Side Planks: Accumulate 2:00 mins /side