Crossfit Cape Cod 2-1-18

CrossFit Cape Cod – CrossFit

EMOM 21 Skill work (AMRAP – Rounds)

pick 3 movements and rep count

1 on the first min

2 on the second

3 on the third for

7 rounds

*weight or powerlifting no more than

15-20 sec of hard work

*gymnastics 20-30 sec of work

* cardio 30-40 sec of work

Focus on efficiency of movement and good positioning.

Tabata Sit ups (AMRAP – Reps)

8 x

20 sec work

10 sec rest