6
Apr
CrossFit Cape Cod Workout Of The Day, Sunday 4/6/14
Mason Does 14.5
CrossFit Cape Cod
Workout Of The Day
Focus Work
For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.
Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.
A.
Weighted Pull Ups
Strict Pull Ups
Bar Muscle Up
Chest To Bar Pull Up
Pull Up
B.
Thrusters
Over Head Squats
Front Squats
Wall Ball
Pistols
Squat Therapy
C.
Burpees
Press
Hand Stand Push Up
Ring Dips
Push Ups
Hand Stand Hold
Hand Stand Walks
D.
Double Unders
Toes To Bar
Box Jumps
L-Holds
Knees To Elbows
Nice work on those bar muscle ups Josh!!
Ohh that pic brings back horrible pain. Lol
Fun wodding on a Sunday!
LSits- hard.
You did great with them Erin!!
Strict pull-ups, thrusters, ring dips, and L-sits. Fun Sunday group!