Wednesday, June 20, 2012
CrossFit Cape Cod Workout Of The Day
2:00 Hollow Rock
2:00 L-Sit. In 2:00 get as much time in an L-Sit as you can.
Ring Push Ups
Goblet Squats 2/1.5
Box Jumps-Over The Box 24/20. It is not required that you clear the box by jumping over it in the air-You can Jump onto it and step or jump off the other side.
Be sure to weigh in and pay by Friday. Please also post your Hope Score to the comments. If you have not done the Hope WOD, please do so this Saturday and post your score to the comments. Be sure to include if you did it scaled or Rx'd.
Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.
Saturday or Sunday-60 Minute TT
Triathlon:(Fri) Swim 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on
(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT