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Monday 041717

CrossFit Wynwood - CrossFitWeightliftingBack Squat (10 – 8 – 6 - 4 – 2 )*Build up in weight, all sets need to be at a challenging weight. *Perform 3-5 warm up sets of 5 reps [...]

Saturday 041517

CrossFit Wynwood - CrossFitConditioning Metcon (Time)3 Rounds for time: Partner “Badger” 60 Squat Cleans RX: 95/65 60 Pull Ups 800 m Run (45 min Cap)*On cleans, each partner must complete 10 unbroken cleans, only 1 [...]

Friday 041417

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)Skill: Kipping Pull Up (15 min) • Setup • Feet and Legs Movement • Hollow to Superman • Closing and opening Shoulder joint, engaging lats • Back Swing and adding [...]

Thursday 041317

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Reps)21 min EMOM: Min 1: max ball slam Min 2: wall sit hold RTG: weighted Min 3: 4-6 high box jumps (40/30, challenging)Metcon (No Measure)-Then- 4x30 second wall [...]

Wednesday 041217

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Reps)"Hump Day Mash Up” 7min AMRAP 3- 6 – 9 – 12 – 15 etc.. Deadlift RX: 155/105 RX+: 185/125 Wall Ball Shots - Rest 3 min -Metcon [...]

Tuesday 041117

CrossFit Wynwood - CrossFitWarm-upMetcon (No Measure)Running. 15 min to help improve running technique.Conditioning Metcon (Time)On a 16 min clock: 800 m Run for time. -Rest 90 secs min -Metcon (Time)400 m Run for time. -With [...]

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