CrossFit 11/23/2022

22
Nov

CrossFit 11/23/2022

CrossFit Cape Cod – CrossFit

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Bench Press (6-4-2–6-4-2)

*Start moderate and build to heavy. Second set should be heavier than the first.

Workout (3 Rounds for time)

“The Turkey Pardon”

Rx

3 Sets (1 Set Every 8:00)

21-15-9*

Calorie Row

12-9-6

Box Jumps Rx (30/24)

*Women’s calories: 16-12-6

Level 2

3 Sets (1 Set Every 8:00)

15-12-9

Calorie Row

12-9-6

Box Jumps (24/20)

Women’s calories: 12-10-8

Level 1

3 Sets (1 Set Every 8:00)

15-12-9

Calorie Row

12-9-6

Box Step Ups (20/16)

Women’s calories: 12-10-8

Target Time each set: 4:00-500

Time Cap each set: 6 minutes

Mobility (Checkmark)

1 min Foot Smash w/ lacrosse ball (each side)

1 min Calf Stretch against wall (each side)

1 min Foam Roll Upper Back

Rowvember (Distance)