10/7/16

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– OCTOBER IS BREAST CANCER AWARENESS MONTH. LET’S WEAR SOME PINK SWAG TO SHOW OUR SUPPORT FOR AWARENESS.
– OCTOBER WACKY WEDNESDAYS! SUPER HERO & CARTOON APPAREL ENCOURAGED
– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

5 Mins Stretch. Then,

3 Rounds

25 Singles Rope Jumps

15 Crunches

5 Push Ups

2 Wall Walk

Endurance

Metcon (5 Rounds for time)

5 Rounds every 3 mins:

200 mts Row AFAP

Metcon

Metcon (AMRAP – Reps)

TABATA

:20 Seconds of work

:10 Secondsof rest

Air Squats

Dubs

KB Swings 35/55

V-Ups
8 Rounds per movement. All 8 rounds are completed before moving onto the next movement.

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