9/1/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

500 mts row, then

60 sec plank

5 burpees

45 sec plank

5 burpees

30 sec plank

5 burpees

15 sec plank

5 burpees.

Gymnastics

Handstand Walk

Pike Push to Wall Walk, … to Wall Handstand Hold,

…Free Handstand Hold,

… Max steps umbroken

Metcon

Metcon (Time)

3-6-9-12-9-6-3

DB Thrusters 20/30

TTB

Metcon (Time)

10-20-30

KB Swings 55/70

KB SDLHP

Core Work

10-8-6-4-2

Superman

KB Russian Twist @25/15

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