Crossfit Cape Cod 2-8-17


Crossfit Cape Cod 2-8-17

CrossFit Cape Cod – CrossFit

A: 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.

Optional Work

100cal row (Time)

Max effort 100 cal row


Coach Amy will be doing another mobility session this Sunday at 4:00.  A great hour session to work out all the kinks from the week and get yourself loose for the following week.  It’s free to members and $10 for non-members if you want to bring a friend.  Hope you can make it!