CrossFit Cape Cod – CrossFit
Bench Press (1×1)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Russian KB Swings Rx (70/53) L2 (53/35) L1 (35/26)
EXTRA CREDIT MURPH PREP – DAY 1
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.