08/09/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-OPEN GYM FRIDAY 4:30 – 7:30PM.
-KICKBOXING TUES. & THURS. AT 7:30PM.

CrossFit Cooper City – CrossFit

Warm-up

400 m RUN, then

5 push ups

10 sec hold on the pull up bar (arms fully extended)

10 push ups

10 sec hold on the pull up bar

15 Push up

10 sec hold on the pull up bar

10 Push up

10 sec hold on the pull up bar

5 Push up

Skill

How to: Butterfly Pull up

From Hollow Rock to Superman Rock,

to Hollow and Superman on the bar (feet on the ground), to feet out of the ground. Difference between Kipping and butterfly,……

Metcon

Metcon (5 Rounds for time)

5 Rounds of 5 Minutes

100m Shuttle Sprint 50×2

15 KB Swings 35/55

100m Shuttle Sprint 50×2

15 Burpees

100m Shuttle Sprint 50×2
Each round is intended to be done as a sprint, as fast as possible. Rest the time remaining in the 5 minute interval.

Score each round for time

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