08/11/2016

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.
ATTENTION!!! New Class Schedule Effective 8/22/2016
5:30am, 6:30am, 7:30am is Open Gym, 8:30am
12:00pm, 5:00pm, 6:00pm, 7:00pm.
Olympic Lifting 8:00pm on Wednesday
No 7:00pm CrossFit on Friday Night

CrossFit Cooper City – CrossFit

Warm-up

2 rounds:

3 inch worm

6 rope climb, feet remaining on the ground

9 pull ups on the rope

12 sec hold L-sit on parallettes

15 Air Squat

Skill

How to, ROPE CLIMB:

1. Hold Knee to chest from the rope, arms fully extended. 5-10 sec

2. go back to the same position kick out one leg at a time.

3. Dominant leg kick out and wrap.

4. Opposite foot step on rope.

5. Stand tall and pull in ( hip extention), …..

Metcon

Metcon (Time)

5 Rounds

400m Run

30 Ab Mat Sit-ups

15 Wall Balls 14/20

3 Rope Climbs

Scale as needed

6 Mod Rope Climbs

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