08/20/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
Schedule as of August 22, 2016!
6:00am, 7:00am, 8:30am
12pm, 4:30pm, 5:30pm, 6:30pm
No Friday 6:30pm Class. Open Gym Only
Olympic Lifting 7:30pm on Wednesday

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

25 Singles jump

15 Med Ball Clean

10 Paralette shot throughs

5 push up (Hold 3 sec on the top position)

Gymnastics

Doble under Acumulate max reps

every 30 sec add 1 more rep, until failure. start with a moderate qty.

example:

00′ 5 double unders

30′ 6 Du’s

60′ 7 Du’s

etc…
if you have none double under start with 1 rep. if you are able to do more than 20 Du’s unbroken start with 15 reps and add 2 or 3 per 30 sec.

Metcon

Metcon (Time)

Partner WOD

20 min AMRAP

partner a – row 500;

partner b – amrap of

3 Ring Dips

6 Wall Balls 14/20

9 double unders

Your partner will pick up where you left off. Score is total number of rounds plus distance.

Grab a partner and settle in for a tough cardio biased WOD.

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