11/17/2016

Announcements

-Flanigan’s Rockin’ Rib Run Sunday November 20th at Vista View Park! Come out and support our runners and remember to wear your Coop shirts!! NO YOGA OR OPEN GYM THIS SUNDAY!

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

500m Row, then:

3 rounds

10 Air Squat

20 DB Biceps Curl 10/10

30 Singles @Jump Rope

40 sec V-Up Hold

Strength

Weighted Pistol (Every minute perform 3 pistols on each leg @35/55)

10 MIns EMOM
No pIstols, One leg squat from Box.

If not, 6xBack Squat @50%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

25-Calories

50-Dubs

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