CrossFit – Fri, Oct 14

13
Oct

CrossFit – Fri, Oct 14

CrossFit Cape Cod – CrossFit

EXTENDED WARM-UP (Checkmark)

EMOM x 8 MINUTES

MIN 1 – Complete one of the below Complexes…*

MIN 2 – EZ Row

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Chest to Bar Pull-Ups*

*Jumping Optional.

Workout (AMRAP – Reps)

5 SETS

30/20 Cal Row

-Rest :30-

1:00 Max Reps of Gymnastics Option*

-Rest 1:30 b/t Sets-

Options:

Ring Muscle-Ups

Chest to Bar Pull-Ups

Pull-Ups

Up-Down Jumping Pull-Ups

(Score is Total Reps of Gymnastics Moveme