CrossFit Wynwood – CrossFit

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Skill Practice

15min Open Skill Work

*Ideas/suggestions:

Rope Climbs (legs, legless, L-sit)

Muscle Ups (bar or rings)

Pull Ups (C2B, Chin Over Bar, Butterfly, kipping . . . NO STRICT)

Pistol Squats

DUBS

HSPU

Handstand Walks

Metcon (Time)

Metcon

Morrocan fridays

5 rds

400m row

15 DL ( 185/ 135 ) ( 135/ 105 )

10 burpees

20m double farmer carries ( 72/ 53 )

Accessory Work (No Measure)

4 x 5 deficit HSPU negative ( 4 second descent )