CrossFit Wynwood – CrossFit
Back Squat (4×2 w/ 3 Sec Pause @60-70%)
4×2 w/ 3 Sec Pause @60-70%
– Every 1:30 for 6:00 Mins, Perform 2 Back Squats
with a 3 Second Pause @ bottom of squat
– May increase weight while still honoring the pause
Metcon (Time)
For Time
(0:00-2:59) 30 Back Squats (155/105)
(3:00-6:59) 60 Pull Ups
(7:00-11:59) 80 Wall Balls (20/14)
(12:00-18:00) 200 Double Unders
– Back Squat will begin with bar on the ground
– Complete each Movement under time cap
– Once Reps are finished, rest with remaining time
– Score: Time Double Unders Finished
– Note: Reps Completed
Skill
Bulgarian Split Squat: 3×8 /leg
GHD Hip Extension: 3×10
2 Sets x 1:00 Each
Calf Stretch
Hamstring Stretch
Quad Stretch