CrossFit Wynwood – CrossFit

View Public Whiteboard

Skill

EMOM x 9:00

Min 1 – 0:15 Active Hang + 3-5 Strict Pull Ups

Min 2 – 0:15 L-Sit + 3-5 Strict Box Dips

Min 3 – 0:30 Active Hold/Stretch @ Bottom of Squat

*On L-Sit, transition as smooth as possible into a tuck for Dips

_ _ _ _

Metcon (Time)

5 Sets

200m Run

10 Left Arm Russian KB Swing (53/35) | (35/26)

10 Right Arm Russian KB Swing

5 Bar Muscle Ups / 10 Burpee Pull Ups

Rest 1:00
– Time Cap: 25:00

Accessory

Accumulate 2:00 Each:

Downward Dog

Lizard Stretch / side

Pigeon Stretch / side

or Yoga @ 6:30pm!