09/02/2016

Announcements

-FIRE HERO 5K RUN ON SUNDAY 9/11. REGISTER AT ACTIVE.COM.
-6-WEEK CHALLENGE…

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mts run

20 Shoulder touch

10 jumping pull ups

200 mts run

10 jumping pull ups

20 shoulder touch

400 mts run

Strength

1RM: Push Press (15 mins)

Warm up properly and add weight gradually. Ex.:

4-5 reps Up to 50%

3-4 reps Up to 60%

2-3 reps Up to 70%

1-2 reps 80% & over

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Jumping Squats 65/95

5 Good Morning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

6 L-Sit Pull-ups

6 DB Seated Press 20/30

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