9/23/16

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

100 Single Jumps

5 Air Squat

80 Single Jumps

10 Walking Lunges

60 Single Jumps

5 Air Squat

40 Single Jumps

10 Walking Lunges

20 Single Jumps

5 Air Squat

Endurance

2k Row (Time)

Max Effort 2k Row
Pace yourself through the 2k.

a good average pace is

male: 1.30-1.45/500m

Female: 1.50-2.10/500m

Metcon

Metcon (Time)

3 Rounds

200m Run

10 Front Squats

3 Rounds

250m Row

10 Back Squats

Rx 65/95

Rx+ 95/135

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