09/16/2016

Announcements

Refer a friend and get a month free!!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

800 mt run

5 Skin the Cat

10 stationary lunges (each leg)

20 Singles jump

30 Sec Wall Squat

400 mt run

5 Skin the Cat

10 stationary lunges (each leg)

20 Singles jump

30 Sec Wall Squat

200 mt run

Strength

Hold Over Head

With a Plate 45/25:

2 x 4Mins Rounds of Tabata:

Hold the Plate Over Head, elbows fully lock.

20 sec Hold + 10 rest
for everytime you bring the plate below your head during the 20 sec, it s a 2 burpees’ penalty at the end of each round

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 Min Dubs

1 Min Sit Ups

1 Min Rope Climbs

1 Min Calories on Rower

1 Min Rest

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s