CrossFit Wynwood – CrossFit

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Metcon (No Measure)

Every 0:30 on the Minute for 6:00


Odd: 3-5 Strict Chin Ups

Even: 3-5 HSPU
– Modify volume accordingly to have 0:10-0:15 secs of rest b/w sets

– Avoid bands for Chin Ups, opt for a jumping Chin Up Negatives or Strict Ring Rows

– Modify HSPU with HRPU or Feet Elevated Push Up

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30:00

400m Run

20 Sit Ups

30 DB Push Press (35/20)

40 Air Squats

50 Double Unders
– Score 400m Run as 1 Rep


GHD Hip Extension + Hold: 3×10+0:10 sec

Tricep Stretch: 0:45 /arm

Calf Stretch: 1:00 /leg