CrossFit Wynwood – CrossFit

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Skill

Cossack Squat:

With 10:00, warm up and practice performing

variations of the Cossack Squat.

Accumalate 15 Reps each leg

or

4×4 /leg

Metcon (3 Rounds for reps)

“WynFIT”

3 Rounds x 2:00 Stations

STATION 1: 20 Russian KB Swing + Max Effort Wall Balls

STATION 2: Easy – Moderate Pace Row

STATION 3: 20 Wall Balls + Max Effort RKB Swing

STATION 4: Easy – Moderate Pace Row

Time: 24:00
Score: Total Max Effort Wall Balls + RKBS Completed each Round

Goal:

> Station 1: +22 Wall Balls

> Station 3: +22 RKBS

Accessory

Core Finisher:

4 Rounds (5:00)

0:20 – Low Plank

0:05 – Rest/Transition

0:20 – Side Plank (Left)

0:05 – Rest/Transition

0:20 – Side Plank (Right)

0:05 – Rest/Transition