CrossFit Cape Cod 02/23/2022


CrossFit Cape Cod 02/23/2022

CrossFit Cape Cod – CrossFit

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Warm-up (No Measure)

Extended Warm-Up

EMOM x 10:00

MIN 1 – Gymnastics GOAT (HS Focus)**

MIN 2 – Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options…

Beginner: Pike Hold from a Box or DB Press Intermediate: Handstand Hold or HSPU Negatives

Advanced: Free Standing HS Hold or Walk

Straight 100 (Time)


25/20 Cal Row

20 Wall Balls Rx (20/14) L1 (14/10)

20 Box Jumps (24/20)

25/20 Cal Row

30 Wall Balls

30 Box Jumps

25/20 Cal Row

50 Wall Balls

50 Box Jumps

25/20 Cal Row