11/10/2016

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)

5 Mins Foam Roll Work.

5 Mins Mobility Work

5 Mins Stretch & Warm-up

Endurance

Metcon (AMRAP – Reps)

3 x 5mins

500m Row + Max Burpees until min 4. 1min rest

Endurance

Metcon (Time)

3 Rounds

10 Man Makers 20/30

400m Run

Core Work

Metcon (No Measure)

12 Min EMOM

Min 1: 15 Superman

Min 2: 20 KB Twists 15/25

Min 3: 25 Bycicle Abs

Min 4: 30 Flutterkicks

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