CrossFit – Wed, Sep 14

13
Sep

CrossFit – Wed, Sep 14

CrossFit Cape Cod – CrossFit

Extended Warm-Up (No Measure)

EMOM x 9 MINUTES MIN 1 – 40 sec Bar Muscle-Up Practice*

MIN 2 – 40 sec┬áPistol Practice**

MIN 3 – EZ Row

*Bar Muscle-Up Options: 3 Dynamic Kip Swings + 2 Hips to Rig

2-3 Jumping Bar Muscle-Ups

1-2 Bar Muscle-Ups

**Pistol Options:

Narrow Stance Squats Alt. Single Leg Rig Assisted Pistols

Alt. Heel Elevated Pistols

Workout (Time)

FOR TIME

800m Run

Immediately Into…

10 ROUNDS

4 Bar Muscle-Ups

6 Alt. Pistols

8 Slam Balls Rx (20/14) L2 (14/10) L1 (10/8)

Immediately Into…

800m Run

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats

Pistol Option 2: Alt. Heel Elevated Pistols