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CrossFit Cape Cod, Sunday 3/23/14

March 23, 2014
Chris Massi

CrossFit Cape Cod

Workout Of The Day

Focus Work

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

A.
Weighted Pull Ups
Strict Pull Ups
Bar Muscle Up
Chest To Bar Pull Up
Pull Up

B.
Thrusters
Over Head Squats
Front Squats

Wall Ball

Pistols

Squat Therapy


C.
Burpees
Press

Hand Stand Push Up
Ring Dips
Push Ups
Hand Stand Hold
Hand Stand Walks

D.
Double Unders
Toes To Bar
Box Jumps
L-Holds
Knees To Elbows

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