09/15/2016

Announcements

Refer a friend and get a month free!!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

1000 mt row, then:

3 rounds:

10 x Box Jump (landing in Full Squat Postition)

10 x Push up + Superman (1+1)

10 x V-ups

1 x KB Ladder (plank Position)

Gymnastics

Rope Climb (Skills and Progressions)

Metcon

Metcon (Time)

3 Rounds

21 Deadlift

15 Hang Squat Cleans

9 Shoulder to Overhead

Buy out: 800m Run
Round 1@ 95/135

Round 2@ 85/115

Round 3 @ 65/95

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