CrossFit Cape Cod 01/12/2022

11
Jul

CrossFit Cape Cod 01/12/2022

CrossFit Cape Cod – CrossFit

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Metcon (Time)

FOR TIME*

5:00 ON / 1:00 OFF**

240 Double Unders

180/144 Cal Row

120 Sit-Ups

60 Front Rack Lunges Rx (135/95) L2 (95/65) L1 (65/45)

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.

**Partition 1 of 2 Ways ONLY…

Option 1 — Straight Through, No Partition or…

Option 2 — Partition into 4 Sets of…

60 Double Unders

45 Cal Row

30 Sit-Ups

15 Lunges

(Score is Total Time)

Cool Down

OPTIONAL COOL DOWN

FOR RECOVERY

45 sec Rig Heel Stretch each side

45 sec Pigeon Stretch each side

1 min Child’s Pose

1 min Rebound Pose (laying down eyes closed)