Crossfit Cape Cod 12-9-16


Crossfit Cape Cod 12-9-16

CrossFit Cape Cod – CrossFit

HOPPER 28MIN AMRAP (AMRAP – Rounds and Reps)

AMRAP 28min Hopper WOD

Put names in a hat pick 2 person teams,

then everyone in class pick a movement with a rep count. Put it in the hat, pull six movements

write down movements and reps as you pull them this is your workout. Every class will be different.

post movements and (rounds+reps) to your comments.

Optional Work

Metcon (No Measure)

4 rounds of

1 min side plank holds

rest 30 sec

1min plank other side

30 sec hollow rockers

rest 30 sec

30 sec super man

rest 30 sec

Congratulations to Bill Morrison for Athlete of the Month.  Great work and keep it up through the new year!!

****************Don’t forget, the party is tonight at 6:30!! ***********************