CrossFit Cape Cod 05/07/2022

CrossFit Cape Cod – CrossFit

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Skill Work

ON A 10:00 RUNNING CLOCK…

Progression Suggestion:

Rope Hang or Rope Pull-Ups

Hanging Knees to Elbow

Seated Clamp Practice

Clamp + Stands

Metcon (Time)

EVERY 5:30 x 4 SETS

400m Run

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

2 Rope Climbs

-Rest with Remaining Time-

Rx+ 4 Rope Climbs

(Score is Slowest Set)

Metcon (6 Rounds for time)

MURPH PREP EXTRA CREDIT

CONDITIONING + STRENGTH

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.