CrossFit Wynwood – CrossFit

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Strength

Metcon

Turkish Get Up (8×2)

start light build Increasing weight

* one rep on each arm

*Once you are comfortable with the kettlebell try with empty barbell, load if necessary

Metcon (Time)

Teams of 2

5 ROUNDS FOR TIME

400M Med Ball Run (20/14)

30 American KB Swings (53/35)(35/26)

10 Syncro Burpees

*syncro burpees chest must touch the ground at the same time

*one partner working at a time on run and KB swings

Accessory

Plank Hold (5×30 seconds )

Rest 30 seconds between each set