Crossfit Cape Cod 5-14-16


Crossfit Cape Cod 5-14-16

CrossFit Cape Cod – CrossFit

Weighted Push-ups (3-3-3-3)

with a partner work up to a heavy set of 3 weighted push ups. with plate on the upper back

feet elevated ring rows (3-3-3-3)

feet on a box add weight if you can.

Metcon (AMRAP – Rounds and Reps)


5 box jumps 40″/30″

10 pull ups

15 hand release push ups

Optional Work

Metcon (Time)

4 round for time

8 tire flips with broad jump over

30′ handstand walk

15 toes to bar
try for unbroken in all movements

*scale handstand walk to 3x wall walks