22
Feb
CrossFit Cape Cod 02/23/2022
CrossFit Cape Cod – CrossFit
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)
FOR 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