168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Crossfit Cape Cos 5/31/2020

CrossFit Cape Cod – CrossFit

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Metcon (5 Rounds for reps)

TABATA

Each movement will be :20 sec of work, :10 sec of rest for 8 rounds.

Complete 8 rounds of each movement being before moving on to the next one.

Movement 1: Air Squats

Movement 2: Push Press

Movement 3: Burpees

Movement 4: Lunges

Movement 5: Mtn climbers

CrossFit Cape Cod – CrossFit

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Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1 Sprawls

20-18-16-14-12-10-8-6-4-2 Pushups

30-27-24-21-18-15-12-9-6-3 Situps

So you will do 10 sprawls, 20 pushups, 30 situps, then 9 sprawls, 18 pushups, 27 situps and so on….

CrossFit Cape Cod – CrossFit

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Metcon (Time)

For Time

15 Back Squats

15 Front Squats

15 OHS

400m run

25 Strict Press

25 Push Press

25 Push Jerks

400m run

15 Hang Cleans

400m run

15 Power Snatches

CrossFit Cape Cod – CrossFit

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Metcon (Time)

For Time

21-18-15-12-9

KBSwings

HSPU’S

Metcon (No Measure)

Accessory Work

5 Rounds

:20 sec Farmer Carry

:20 sec Front Rack Hold

:20 sec OH Hold

Try not to put the weight down at anytime. You can use dbells, kbells

CrossFit Cape Cod – CrossFit

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Metcon (Time)

4 Rounds for Time

30m Bear Crawl

15 Dbell Deadlifts

30m Bear Crawl

50 DU’s

Rest 1:00

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

100m run

8 Box Jumps

16 Alt Jumping Lunges

CrossFit Cape Cod – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Cape Cod – CrossFit

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Metcon (5 Rounds for reps)

ZOOM Wod

EMOM 25:00

Min 1: Push Press

Min 2: Plank In-Outs

Min 3: Sumo Deadlift High Pulls

Rest 2:00

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds and Reps)

100 Rounds For Time

This can also be done with a partner if you choose

1 Burpee

2 Air Squats

3 Pushups

4 Alt Lunges

Time Cap 35:00

CrossFit Cape Cod – CrossFit

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Metcon (Time)

10 Rounds For Time

30 DU’s or 60 singles

10 Hang Power Cleans

10 Lungesters

Lungester= weight in the front rack position, backward lunge right, backward lunge left, front squat, press