10/12/16

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)

PVC Pipe Stretch,

250 mt Row, then:

3 Rounds

10 x Over Head Squat

10 x Deadlift Snatch Grip

10 x Shoulder Press

1st Round: @PVC Pipe

2nd & 3rd Round: empty Barbell

Gymnastics

Toes-To-Bar (Skills and Progression)

every 4 mins of Skills work, last 30 secs accumulate max reps. Complete 3 rounds

Metcon

Metcon (Time)

For Time

Power Snatch & Bar Facing Burpees

5 —–> 9

7 —–> 7

9 —–> 5

3 Rope Climbs after each Round.

Rx 65/95

Rx+ 95/135

Core Work

Metcon (No Measure)

On your own time and pace, complete:

30 GHD Hip Extention

20 Hollow Rock (AHAP)

10 Strict Chin Up

20 Super Man (AHAP)

30 GHD Sit Up

AHAP: (As High As Possible)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s