CrossFit Wynwood – CrossFit

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3RM Back Squat (E2MOM x 20:00)

E2MOM x 20:00

3 Back Squat
– Begin around 40-50% of 1RM Back Squat

– Goal is to increase weight every 2:00

– Recommended 5% increase every set (EX: 50%, 55%, etc…)

Metcon (3 Rounds for time)

3 Sets

Every 3:00,

Complete as Fast as Possible…

10 HSPU

31 Goblet Squats (53/35)

18 Double Unders
– Use Single Arm KB/DB Push Press

as progression for HSPU

– Perform 15 Singles + 5 Dub Attempts

as progression for DU’s

– Goal: Perform all movements unbroken in <2:15
– Score: Time of each set

Accessory

3 Sets

GHD Hip Extension x12

Weighted Plank x0:30

Assault Bike x 10:00-12:00 Easy Pace (Optional)