CrossFit Wynwood – CrossFit

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A: Metcon (No Measure)

Tabata Intervals

2:00 Each x 0:20/On 0:10/Off

Flutter Kicks

Rolling Side Planks

Glute Bridges

Russian Twists
– Total: 8:00

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B: Metcon (No Measure)

EMOM x 20:00

Min 1 — 20/15 Cal Row

Min 2 — 0:50 AMRAP of Ring Dips

Min 3 — 200m Run

Min 4 — 0:50 AMRAP of Strict Pull-Ups
– Progress Ring Dips with Box Dips or with a band

– Progress the Strict Pull Up with Ring Rows or with a band