CrossFit Cape Cod WOD
24:00 on the Clock
4 Rounds, Each Round Is 6:00
1 Minute Of Rowing Cal.
1 Minute Of Box Jump Overs 24/20
Whatever Time Is Left On The 6 Minutes Is Rest Until The Next Round Starts
Score Number Of Reps and The 400’s
12 Sets Of 2 Speed Squats Off Of a Box. Use Chains Or Bands For Resistance. Ascend With Max Speed and Power.
Practice Handstand Holds To Finish. Freestanding Or Spotted By a Wall Or Partner. How Long Can You Stay Unaided? Record Your Best Time.
Nutrition Challenge Week 2
Hopefully by now you are getting into good habits. Don’t quit if it gets confusing or frustrating, reach out to a coach who can help you. You don’t have to be perfect for 30 days, you just have to give it your best try and at the end of the 30 days be proud of the effort and realize any sacrifice was completely worth it when you retest the benchmarks!