• 30JUN
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    Friday 070116

    CrossFit Wynwood – CrossFit Weightlifting Squat Clean + Hang Squat Clean + Front Squat (1 Squat Clean + 1 Hang Squat Clean + 1 F. Squat) 15 min to build to a heavy clean complex Conditioning Metcon (AMRAP – Reps) 12 MIN AMRAP Ascending ladder of: 3 F. Squat RX: 135/95 3 T2B 6,6 –

  • 29JUN
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    Thursday 063016

    CrossFit Wynwood – CrossFit Warm-up Metcon (AMRAP – Rounds) In Partners: 15 MIN AMRAP (For Quality) 200 m Row High Plank Hold –Switch– 15 Hollow Rocks 15 Kips/Backswing/C-Swings on Pull Up Bar –Switch– 30 sec Freestanding Handstand Hold (Scale to Wall Handstand Hold, or Partner Head-stand Hold) Partner spots/assists to help handstand/headstand position –Switch– 15

  • 28JUN
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    Wednesday 062916

    CrossFit Wynwood – CrossFit Skill Kipping Pull Up Skill: Kipping Pull Ups Beginner: Learn the C-Swing, then perform 4 sets of Max Chin Up Hold, w/assistance if needed. Intermediate: Work on C2B or Butterfly Advanced: Bar Muscle Ups Conditioning Metcon (Time) In Teams of 3 3 Rounds for time 1200 m Row 90 Wall Balls

  • 27JUN
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    Tuesday 062816

    CrossFit Wynwood – CrossFit Strength Back Squat (5 x 3 Back Squats @ 75%) Conditioning Metcon (Time) For Time: 400 m Run 15 S2OH RX: 135/954 minute Cap Metcon (Time) Begin at 4 minute mark For Time: 500 m Row 12 F. Squats RX: 185/1154 Minute Cap Metcon (Time) Begin at 8 minute Mark. For

  • 25JUN
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    Monday 062716

    CrossFit Wynwood – CrossFit Strength Snatch Complex (1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS) Take 15 min to build up to a heavy Snatch Complex Conditioning Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 5 Burpees 4 Power Snatch RX: 95/65 3 Ring Muscle Up*Scale Ring M.U. to 9 C2B/Chin


CrossFit Wynwood - CrossFit

Weightlifting

Squat Clean + Hang Squat Clean + Front Squat (1 Squat Clean + 1 Hang Squat Clean + 1 F. Squat)

15 min to build to a heavy clean complex

Conditioning

Metcon (AMRAP - Reps)

12 MIN AMRAP Ascending ladder of:

3 F. Squat RX: 135/95

3 T2B

6,6 – 9,9 – 12,12 – 15,15...