CrossFit Wynwood – CrossFit

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Skill

Extended Warm Up:

EMOM 9:00

Min 1: 30 Hollow Body Flutter Kicks

Min 2: 5 Plate Jefferson Curls + 5 Bent Over Rows*

Min 3: 5 Kneeling SA DB Push Press / arm

*Perform standing on top of box

Then…

6:00 Practicing on Toes to Bar Progressions

_ _ _ _

A: Metcon (AMRAP – Rounds and Reps)

“Wynwood CrossFit Open Prep”

AMRAP x 12:00

12 Push Press (95/65)|(75/55)

12 Toes to Bar

12 Box Jumps (24″/20″)
> 1 Round = 36 Reps

> Score: Rounds + Reps

> Goal: +5 Rounds