CrossFit Wynwood – CrossFit

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Skill

With 15:00, practice progressions and improve the “Ring” Muscle-Up or Pull Up

Warm Ups (Within 15:00)

2 Sets

15 Banded Lat Pulldowns

0:15 Hold Top of Dip (Low Rings or Box)

0:15 Hold Bottom of Dip

5 Ring Dips or Jumping Dips

Then Choose One:

2-3 Sets (High Rings)

4 Paused Scap Pull Ups (High Rings)

3 Beat Swings

2 Beat Swing + Hips to Ring

1 Muscle Up

or

3-5 Sets (On Bar)

4 Paused Scap Pull Ups

3 Beats Swings

2 Jumping Negative Pull Ups (Slooow Descent)

_ _ _ _

A: Metcon (AMRAP – Reps)

“Wynwood CrossFit Open Prep”

AMRAP x 5:00

Max Muscle Ups

or

Max Burpee Pull Ups

Then immediately into…

B: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10:00

12 Deadlifts (185,135) | (135,95)

12 Hand Release Push Ups
> Log two scores: A & B

> B Goal: +4 Rounds

Accessory

3 Sets

Banded Pull Aparts x 15

Banded Pass Throughs x10

Hollow Hold x0:15

Wall Sit x0:30