Crossfit Cape cod 4-18-16


Crossfit Cape cod 4-18-16

CrossFit Cape Cod – CrossFit


Metcon (Time)

6 rounds for time of

run 400m

10 toes to bar

10 parallette dips (heels on the ground)

10 parallette push ups

L-Sit (20 sec hold – rest 40 sec 5 rnds)

in parallettes 20 sec L-sit hold

scale with knee tuck or one leg sit alternating rounds.

reps measured as seconds

Optional Work

Metcon (Weight)

press to hand stand work

barbell rows 5-5-5-5-5

not for time
press to hand stand work

working up to a heavy and good looking set of 5.