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August 07, 2012



CrossFit Cape Cod Workout Of The Day

1.Push Press- Work To A 3 Rep Max

2.Ring Push Ups
1 set close to failure – Leave 1-2 in the tank


1 set to failure

Rings should be set at 1″ off the floor.  Be sure your hips travel the same distance as your shoulders and at the same time.

3. Bent Over Row/Snatch Grip Shrugs
Back and Forth Between The 2 Movements-Complete 6-10 Reps Of Each

4.
9-6-3
Hand Stand Push Up*
Burpees
Muscle Ups
Burpees
*If You Can-Work From A Deficit On The HSPU. Plates or Parallettes

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