9/19/16

Announcements

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CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

5 mins Stretch and Active Muscle.

200 mt Jog,

20 Push Ups

20 Sit Ups

20 Lunges

200 mt Jog

Endurance

5 x 400 mt

5 x 400 mts (5 Rounds for time)

4 mins Work and Rest

Metcon

Metcon (Time)

3 Rounds

20 Calorie Row

20 Strict Press

15 Calorie Row

15 Ring Dips

10 Calorie Row

10 Handstand Push Ups

Rx 55/75

Rx+ 65/95
The first round of strict Presses should be unbroken.

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