Crossfit Cape Cod 11/15/2021

CrossFit Cape Cod – CrossFit

View Public Whiteboard

Accessory Work

Weighted Bulgarian Split Squat

3 X 12 reps per leg

use dumbbells or Kettlebells- Note weight used in Notes

Purpose: unilateral work is beneficial in determining imbalances and targeting areas that might be prone to injury.

Set up: With calf against the bench, take 3 steps forward, heel to toe. Back foot resting on bench.

As you drop the back leg to kiss the ground, shoulders are pinned back to keep an upright torso position.

Metcon (Time)

7 Rounds for Time

7 Power Snatch 95/65#

20 OH Walking lunge

7 Bar Facing Burpees

Metcon (Time)

7 Rounds for Time

7 Power Snatch 95/65#

20 OH Walking lunge

7 Bar Facing Burpees