CrossFit Wynwood – CrossFit

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Skill

4 Rounds (6:00)

0:15 Hollow Hold

0:30 Single Leg Glute Bridge Hold (0:15 Left / 0:15 Right)

0:30 Double Unders / Single Unders

0:15 Rest

Recover and Then…

1 Max Effort Attempt at Weighted Plank (45/25)

> Make sure to actively press body up, avoiding caving in

> Goal: +1:00

_ _ _ _

Metcon (2 Rounds for reps)

AMRAP x 8:00

30 Double Unders / Single Unders

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges (Forward)* (50,35) | (35,25)

– Rest 3:00 –

AMRAP x 8:00

15 Double Unders / Single Unders (Unbroken)

7 Burpees Over the DB

14 Alt. SA FR DB Lunges (Reverse)*

*Switch Arms at 7 reps
> Due to evening rain, sub Run for Dubs

> Total: 19:00

> 1 Round = 51 reps (1) & 36 reps (2)

> Goal: +4 Rounds each AMRAP