CrossFit Cape Cod – CrossFit
Complete for time with a partner
100 cal row, while partner holds a plank
100 hspus , partner hangs from bar
100 Wall Balls 20#/14#, partner hold wall sit
100 back ext., partner holds plate OH
100 barbell rows 95#/65# partner hold hand stand
100 Push Press 95#/65#, partner holds reverse plank face up
100 OH walking lunges w/plate 45#/25# partner hold dead lift
100 Wall ball sit-ups feet together passing the ball.
Then its party time….. Dress up in your 80’s, 90’s or 00’s head banger gear ….
week 1 MU strenght (No Measure)
A: Practice Gymnastic Swing/ kip
A1: 4×8 Ring Push Up
(flash rings at top)
A2: 4×8 False Grip Ring Row (tough as possible with out compromising form)
We will have regular classes Friday and Saturday. Please join us for the nutrition challenge party, Tonight Friday at 6:30pm for some fun and games and to see who won!!