10/13/16

CrossFit Cooper City – CrossFit

Warm-up

5 Mins Stretch/Foam Roll

Warm-up (No Measure)

3 Rounds:

5 Inch -Worm

10 Toy Soldier

10 Alternate Shoulder Touch

30 Plank

Endurance

1000m Row (Time)

Max Effort 1000m Row
10 Mins to Work and Rest

Metcon

Metcon (Time)

For Time

100 Push-ups

100 Sit-ups

100 Alternating Lunges

20 mins time cap

Metcon (Time)

For Time

3 Rounds

5 Muscle-Ups

200m Row

10 mins time cap

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