Crossfit Cape Cod 2-11-17


Crossfit Cape Cod 2-11-17

CrossFit Cape Cod – CrossFit

Optional Work

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

10 burpees

30 squats

60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall or a heavy press hold.

Post rounds completed to comments.

Rx plus do burpee pull overs and 30 pistols if you dare…..

Metcon (No Measure)

4 round for quality

Stop and rest if movements start to fall apart

25 russian twists with KB

1 min side plank (L)

1 min side plank (R)

25 weighted sit ups with KB

you pick the weight

Metcon (Time)

90 double-unders

9 muscle-ups

9 squat clean thrusters, w/dumbbells or kettle bells

80 double-unders

8 muscle-ups

8 squat clean thrusters

70 double-unders

7 muscle-ups

7 squat clean thrusters