9/22/16

Announcements

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CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400 mt run

15 KB Squat Clean 35/25

15 Knee to Midline

15 KB Thruster 35/25

400 mt Run

Strength

Metcon (No Measure)

Wall Squat Hold
10 Rds – EMOM (10 Mins)

Every mins on the mins Wall Squat Hold x 40 secs, 20 rest.

Scale: Body Weigth

RX: 25/15

RX+: 45/25

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

10 CTB Pull Ups

12 KB Step Back Lunges 35/55

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

8 Ring Rows

10 KB SDLHP 35/55

Rest 1 minute

Metcon (AMRAP – Reps)

3 min AMRAP

Max Goblet Squats 35/55

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