CrossFit Wynwood – CrossFit

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Conditioning

Warm-up (No Measure)

TABATA x 8

Plank Holds (on Elbows)

TABATA x 8

Hollow Holds

Skill

Warm-up (No Measure)

Ring Muscle Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced- Multi Reps or Strict Work

>Focusing on Form

>12 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike/Row

30 Box Jumps (24/20)

10 Ring Muscle Ups /12 Bar Muscle ups

Scale Ring Muscle Up Options

> scale to jumping muscle ups

>scale to 15 ring rows