December 08, 2016
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CrossFit Cape Cod – CrossFit
HOPPER 28MIN AMRAP (AMRAP – Rounds and Reps)
AMRAP 28min Hopper WOD
Put names in a hat pick 2 person teams,
then everyone in class pick a movement with a rep count. Put it in the hat, pull six movements
write down movements and reps as you pull them this is your workout. Every class will be different.
post movements and (rounds+reps) to your comments.
Optional Work
Metcon (No Measure)
4 rounds of
1 min side plank holds
rest 30 sec
1min plank other side
30 sec hollow rockers
rest 30 sec
30 sec super man
rest 30 sec
Congratulations to Bill Morrison for Athlete of the Month. Great work and keep it up through the new year!!
****************Don’t forget, the party is tonight at 6:30!! ***********************
