CrossFit Wynwood – CrossFit

View Public Whiteboard

Skill

3 Sets Each (3:00 Total):

0:20 On / 0:10 Off

Side Plank (Left)

Side Plank (Right)

Rest 2:00

3 Sets Each (2:00 Total):

0:10 On / 0:10 Off

Adductor Side Plank (Left)

Adductor Side Plank (Right)

Metcon (Time)

3 Rounds (For Time)

800m Run

30/24 Calorie Bike

25 Box Jumps (24″/20″)

Cap: 30:00
Pacing:

> Sub 4:30 on Run

> Sub 3:00 on Bike

> Sub 2:30 on Box Jumps/Step Ups

Accessory

Accumalate 2:00 Each:

– Calf Stretch

– Hamstring Stretch

– Quad Stretch