09/30/2016

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

5 Mins Foam roll Session

(Coach’s Instruction)

200 mts Run, then

5 Mins Strecth and Muscle Activation

(Coach’s Instruction)

200 mts Run, then

20x Lunges

20x Hollow Rock

10x Step Ups

10x Box Dips

5x V-Ups

5x Superman

Metcon

Metcon (Time)

50 Air Squats

40 Sit Ups

30 Push ups

20 Box Jumps 24/30

10 Burpees

5 Ring Muscle ups

800m Run

5 Ring Muscle ups

10 Burpees

20 Box Jumps

30 Push ups

40 Sit Ups

50 Air Squats

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