CrossFit Wynwood – CrossFit

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Skill

E2MOM x 8:00

3 Wall Walks + 6 Toe Taps

– Perform 3 WW’s first, then 6 Toe Taps with a 2 Sec Pause b/w each Tap

– Modify volume of Wall Walks as needed

– Either on knees or feet, perform Piked Handstand Hold

off a box with 6-10 Shoulder Taps

as a progression for the Wall Walk

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00

10 Left /10 Right DB Hang Snatch (50/35)

15 Chest to Bar Pull Ups

20 Hand Release Push Ups
– Perform 10 DB Hang Sn’s on Left Arm, then 10 Reps on Right arm.

– Score: 55 Reps = 1 Round

– Goal: +4 Rounds

Accessory

Side Plank: 4×0:30 /side

Banded Good Mornings x50

Banded Pull Aparts x50