4/28/2016

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Front Rack Stretch

-Lunge/Squat Holds

Post-WOD

-Weakness Work

Metcon

Metcon (Time)

For Time

30 FR Lunges 65/95

5 Rope Climbs

25 FR Lunges

4 Rope Climbs

20 FR Lunges

3 Rope Climbs

15 FR Lunges

2 Rope Climbs

10 FR Lunges

1 Rope Climbs

EMOM 5 Burpees
workout starts with lunges continue through your reps and do 5 Burpees every minute on the minute

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