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Satyurday

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upWarm Up (No Measure)Partner up! 2 rounds Partner 1--:30 moderate effort bike Partner 2--:30 Up-downs (no PU) 2 Rnds Partner 1 - ~:30 Mod effort row Partner 2 - ~:30 [...]

FRIDAY

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upMetcon (No Measure)3 Rounds - Continuous effort 100m run 10 Ring rows (false grip) to sternum 15 Air squats :30 Plank hold then 1 Round 10 Wall balls (full ROM) [...]

Thursday

CrossFit Wynwood - CrossFitView Public WhiteboardSkillGymnastics Drills3 ROUNDS (For Quality) 10 Ring Rows - to sternum 15 Pushups :20 Ring press-out L-Sit hold or Knee TuckWODMetcon (AMRAP - Reps)AMRAP X 20 MINUTES 1 Rope Climb [...]

Wednesday

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-up3 Rounds for Qualify: 8 Hang squats - unloaded; for ROM 6 reps per arm 1/2 kneeling DB press 20 sec. side plank, each side 150 m row or 10/8 [...]

Tuesday

CrossFit Wynwood - CrossFitView Public WhiteboardWODConditioning (Time)AMRAP x 20 MINUTES 500m Row 400m RunExtra WorkMetcon (No Measure)FINISHER 4 SETS 10 DB Chest Press (20X1)* *(Use MB for support) 10 Plank Rotations each side 10 Leg [...]

Monday

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Squat (6-6-4-4-2-2 Back Squat (3/0/1))3 sec. tempo decent, 0 at bottom, fast up 1 sec.; Add wgt each lower rep set.WODMetcon (Time)EACH ROUND FOR TIME 30 KB Swings (53/35) [...]

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