CrossFit Cape Cod 04/14/2022

13
Apr

CrossFit Cape Cod 04/14/2022

CrossFit Cape Cod – CrossFit

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Skill Work

ON A 8:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups

Possible Options

Option 1: Strict Negative Ring Muscle-Ups

Option 2: False Grip Strict Ring Pull-Up

Option 3: False Grip Ring Row

Metcon (No Measure)

3-4 SETS FOR QUALITY

10-12 Strict Ring Dips or Bar Dips

20 Weighted Sit-Ups (Athlete Choice)

12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups

1:00 Plank

-Rest 1:30 b/t Sets-

Metcon (Time)

OPTIONAL FINISHER

FOR TIME

28-22-16-10

Alt. Med Ball Lunges (Athlete Choice)

Med Ball Slams