11/7/2016

Announcements

-POTLUCK THANKSGIVING AT THE COOP 11/18.
-THE COOP “MO BROS” IN MOVEMBER. GROW YOUR MOUSTACHES TO PROMOTE AWARENESS FOR MEN’S HEALTH
-The Coop is looking to sponsor athletes for the Flanigan’s Rockin’ Rib Run Sunday November 20th! Let us know if you are interested! We’ll Cover 50% of $45 Entry Fee for 1st 5 runners
-Oly Classes Cutting back to One Class Per Week

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

500 mt Row, then:

3 rounds:

10 Push Ups

10 Jumping Lunges

10 Sit Ups Legs Straight

Core Work

Metcon (No Measure)

Plank;

5 Rounds:

30 sec On 30 sec Off

Metcon

Metcon (No Measure)

12 min EMOM: Rotate through 4 Turkish Get Ups, 12 Walking Lunges (KB by side, pick a weight), :30 HS Hold (Handstand Walk)

Metcon

Metcon (Time)

For Time:

10 KB Swing (70/55)

10 Bupree

10 KB Swing

20 Burpee

10 KB Swings

30 Burpee

10 KB Swing

20 Burpee

10 KB Swing

10 Burpee

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