11/1/2016

Announcements

-WODAPALOOZA VIDEO ENTRY DEADLINE 11/2
-POTLUCK THANKSGIVING AT THE COOP 11/18.
-THE COOP “MO BROS” IN MOVEMBER. GROW YOUR MOUSTACHES TO PROMOTE AWARENESS FOR MEN’S HEALTH

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400m run, then

3 rounds;

10 x Jumping Pull Ups (Wrist over the Pull Up bar)

10 x Steps Down (Each Leg)

10 x Abs Crunches

Gymnastics

Chest-To-Bar Pull-ups (Skills & Progressions)

Metcon

Metcon (Time)

8 Rounds

5 Box Jumps 24/30

10 Ring Rows

15 Sec Ring L-Sit

20 Push ups

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