CrossFit Cape Cod – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
60 seconds of handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall or a heavy press hold.
Post rounds completed to comments.
Rx plus do burpee pull overs and 30 pistols if you dare…..
Metcon (No Measure)
4 round for quality
Stop and rest if movements start to fall apart
25 russian twists with KB
1 min side plank (L)
1 min side plank (R)
25 weighted sit ups with KB
you pick the weight
9 squat clean thrusters, w/dumbbells or kettle bells
8 squat clean thrusters
7 squat clean thrusters