CrossFit Wynwood – CrossFit

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Skill

Pull Up Progessions & Modifications:

8:00 Min Warm Up & Review

– – – – –

Metcon (AMRAP – Rounds and Reps)

“Will & Skill”

6 Rounds (23:00)

AMRAP x 3:00

4 Burpee Box Jump Over (24/20)

4 C2B Pull-ups

Rest 1:00 b/t Rounds

*Progressions:

Kipping Pull Ups > Jumping PU’s > Ring Rows
> Continue where you left off at the end of each amrap

> Score = Total Number of Rounds + Reps

Accessory

3 Sets

0:30 L Side Plank

0:30 R Side Plank

0:15 Hollow Hold

10 Russian Twists (1/1 Count)

5 V Ups

3 Sets

Kneeling Straight Arm Banded Pull Downs x15

Front Shoulder DB Raises x10

Lateral Shoulder DB Raises x10