CrossFit Cape Cod 01/18/2022

CrossFit Cape Cod – CrossFit

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Skill Work

4 SETS FOR QUALITY

4 Tempo Strict HSPU or 6 Pike Push-Ups

2 sec lower

1 sec pause in bottom

explode up

1 sec pause before next rep

Metcon (Time)

EVERY 4:30 x 4 SETS

500/400m Row

12 Handstand Push-Ups

50 Double Unders

(Score is Slowest Round)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Strict Press (Athlete Choice)

Jan 2022 Nutrition Challenge Benchmark (Time)

FOR TIME

21-15-9

Burpees

Air Squats

Pushups

*250m/200m Row after each round