CrossFit Wynwood – CrossFit

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Pull-ups (4xME)

– 4 sets of Max Effort Strict Pull Ups

– Do one set every 3 Mins (E3MOMx12:00)

– Score each set

– If using a band, fight the negative (eccentric) for added stimulus

Metcon (3 Rounds for reps)

AMRAP 5:00

12 Cal Bike

15 Abmat Sit Ups

– Rest 1:00

AMRAP 5:00

12 Cal Row

15 Up Downs

– Rest 1:00

AMRAP 5:00

12 Russian KBS (70/55)

50′ Single Arm OH Carry (45/25)
– Score 50′ foot carry as 1 Rep

Accessory

GHD Hip Extensions: 4×15

Banded Tricep OH Extensions: 3×20