CrossFit Winter Park – CrossFit
Mobility
Shoulders- 10min
Skill
15min to work on Rope Climbs, T2B, HS Walks, or HS Holds
Metcon
Metcon (No Measure)
4rds
300m Row
20 Russian Twist (25/15)
10 Roll to Candlestick*
5 Wall Walk**
*https://www.youtube.com/watch?v=umIi_i6zCVA
**https://www.youtube.com/watch?v=MbAro9huwho
You should not be trying to speed through this workout- there’s no measure/time.
Take your time on the roll to candle and wall walk. You should be trying to achieve perfect positions and fluid movements.
Finish
Finish: 3 sets
Bottoms Up KB Carry x down and back each arm
Single Leg RDL x 10 each
Box Shoulder Stretch* x 30sec