CrossFit Wynwood’s Bootcamp is a high-intensity core strength and conditioning program that delivers GUARANTEED RESULTS! This one-hour workout will challenge your body in a variety of ways. Our program focuses on all ten components of optimal physical fitness: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.


Main - Competitors WOD

Weightlifting

Front Squat (10x1 EMOM.)

Try to use a heavy weight for all sets.

Metcon

Metcon (Weight)

EMOM for 14 minutes

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups
Snatch Complex use 80-90% of 1RM.

Accessory

Metcon (No Measure)

200m Double KB/DB Farmers Carry 70/53lb
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 70/53lb
20 GHDSU
100m Double KB/DB Overhead Walk
20 GHDSU
150m Single KB/DB Baby Carry
20 Weighted Sit ups with anchored feet
200m Double KB/DB Farmers Carry
Baby Carry- hold KB or DB in crossed arms on your chest. Rest as needed between movements, but not to long that it makes you a pussy.