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Crossfit Cape Cod 11-14-16

November 13, 2016

CrossFit Cape Cod – CrossFit

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Optional Work

G: week 2 MU Max Effort (No Measure)

Practice: Review Toe Nail Spot

A: 10×1 Toe Nail Transition

B: 10x ME Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin over rings, and in false grip

B: 10x ME Ring Support, bottom. *Hold the deepest part of your dip unassisted. Focus on good shoulder position. Scapulas down and back.

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