CrossFit Wynwood – CrossFit

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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