09/06/2016

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)

200 MT ROW

10 push ups

10 ring rows

5 dips on the bars

5 push jerk (Full Squat)

@empty barbell

400 MT ROW

5 push jerk (Full Squat)

@empty barbell

5 dips on the bars

10 ring rows

10 push ups

200 MT ROW

Gymnastics

Double under Acumulate max reps

every 60 sec add 1 more rep, until failure. start with a moderate qty.

example:

Min. 0 = 5 singles + 5 double unders

Min. 1 = 5 singles + 6 Du’s

Min. 2 = 5 singles + 7 Du’s

etc…
Everyone has to start with 5 singles and the 6 reps should start

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 Muscle Ups

6 OHS 95/65 RX+ 135/95

9 Box Jump Overs
4 Minute Rest

Metcon (Time)

5 Rounds

5 Thrusters 65/95 RX+ 135/95

3 Man Makers 20/30

1 Rope Climb
1 Man Maker= 1 Push Up, 1 Renegade row each arm, DB Squat clean into push press.

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