17
Jan
CrossFit Cape Cod 01/18/2022
CrossFit Cape Cod – CrossFit
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