9/21/16

Announcements

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CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

10 Cal row

15 DL @Empty Barbell

30 Sec Side Plank (Left)

60 Sec Plank Arms Fully Extended

30 Sec Side Plank (Right)

15 DL @Empty Barbell

10 Cal Row

Gymnastics

Handstand Push-ups (Progressions and Skills)

Pike Push Up to

Knee on Box P.U. to

Toes on Box P.U. to

HS Hold

HSPU Negative

Etc Etc

Metcon

Shot Gun (Time)

For Time

25 Burpees

25 Power Cleans

25 Burpees

EMOM 5 KB Swings 55/70

Rx 65/95

Rx+ 95/135
Start with Burpees. Every minute on the minute, complete 5 KB swings.

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