CrossFit Wynwood – C.B.C. Wynwood

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Warm-up (No Measure)

Warm Up

Warm Up

a. Agilities

b. PVC PIPE STRECTH x 2 Rounds

i. One Arm Lateral Raises x 10 each Side

ii. Upright Row x 10

iii. Over Head Press x 10

iv. Pass Through (Up and Over) x 10

v. Figure 8 (Around the world) x 10 (switch sides)

vi. Back Scratchers 10 Seconds each Side

S2O

Strick Press

RD1 3 x 65%

RD2 3 x 70%

RD3 3 x 75%

b. Push Press

RD1 4 x 75%

RD2 4 x 80%

RD3 4 x 85%

Metcon (No Measure)

10 Min EMOM

ODD: 5 Push Jerks @ your 70% Push press weight

EVEN: 5 strict Pull ups

Metcon (Time)

“MAYHEM”

5 rounds for time of:

400-m run

10 overhead squats

Metcon (Time)

“FLIGHT SIMULATOR”

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

**Unbroken Double-Unders. 3 Burpees Every Break