CrossFit Wynwood – CrossFit

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Skill

Gymnastics Foundation: Floor Movements

3 Rounds (7:30)

0:30 — Hollow Hold

Rest 0:15

0:30 — Superman Hold

Rest 0:15

0:30 –5/5 Three Point “Honest” Push Ups

Rest 0:30

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Followed by DB Push Press Review

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Metcon (4 Rounds for reps)

4 Rounds (16:00)

MIN 1 — 0:30 Hard Effort Bike

MIN 2 — 12 DB Push Press (50/35) | (35/25)

MIN 3 — 12 Bearhug Lunges (45/25) | (25/15)

MIN 4 — 0:30 AMRAP Burpees
Score: Amount of Burpees each Round