10/19/16

Announcements

– 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.
-YOGA CLASS CANCELLED FOR 10/16 & 10/23.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200 Mt Run

20 Alternate Lunges

10 Rope Pull Ups

10 Diamond Push Ups

5 Inch-Worm

Gymnastics

Pull-ups (Skiils & progression. last 30 sec Max Reps)

At the end of the skills work, perform 30 sec max reps (Butterfly, kipping or Strict)

Metcon

Metcon (Time)

Deadlift Rope Climb Ring Dips

25 1 5

20 1 10

15 1 15

10 1 20

Rx 95/135

Rx + 135/185
Done from left to right, top to bottom.

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