CrossFit Wynwood – C.B.C. Wynwood

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Warm-up (No Measure)

1. Warm Up

a. Agilities Ladder

b. Bands will Make you Dance

AMRAP – 15 Min.

20 Banded Side Steps (R)

10 Air Squats (Quality)

20 Banded Side Steps (L)

10 reverse GHD/Empty Bar Good mornings

GYMNastty EMOM (10)

3 Deficit Kipping Handstand Pushups

**Adding depth every minute**

Metcon (AMRAP – Reps)

“DUCES”

3 Rounds of AMRAP 4, resting 4:00 between:

25/18 Calorie Row

25/18 Assault Bike Calories

10 BJO (24″/20″)

Metcon (No Measure)

SPRINT:30

DEATH BY SUICIDE 🙂