-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 (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


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 (AMRAP – Rounds and Reps)

10 Min AMRAP



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