CrossFit Wynwood – CrossFit

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Skill

12:00 Mins of Bar Muscle Up Skill Work

or

4 Sets

Strict Pull Up + Negative Hold x3-5 + 0:05 Eccentric

Arch Hold + Rocks x0:15 + 5

Hollow Hold + Rocks x0:15 + 5

– Perform Top Down Negative Pull Ups with a Box

as progression for Strict Pull Up

– N O B A N D S for Pull Ups

_ _ _ _ _ _

Metcon (No Measure)

EMOM x 20:00

Min 1 – 2-4 Bar Muscle Ups

Min 2 – 12/10 Calorie Bike

Min 3 – 0:45 Parallette L-Sit Hold

Min 4 – Rest
– Perform Jumping Bar MU’s or 10-12 Hollow Ring Rows as a progression for BMU’s