12
Jul
CrossFit Cape Cod 07/13/2022
CrossFit Cape Cod – CrossFit
Skill Work
Metcon (No Measure)
1.) 2 SETS
7-10 False Grip Ring Rows
10 sec Top of the Ring Hold
10 sec Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swings
+
1 Hips to Rings
+
1 Ring Muscle-Up
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans Rx (145/100) L2 (125/85) L1 95/65)
(Score is Total Reps)
Rx+ (205/145)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up