-The New Camo Green Dry Fit Coop Event Shirts are available for pre-order at $30. Let us know if you’d like to be placed on the pre-order list. You won’t be charged until we place the order.

CrossFit Cooper City – CrossFit


Warm-up (No Measure)

250m row, then

3 rounds:

10x Air Squat

10x KB Sumo Deadlift

10x Sit Ups

20x Singles Jump Rope

Gymnastic Skills Work

Pull Ups Skills Work (10-12 Mins Technique Work)

Work from Strict to Kipping, and then to Butterfly


Metcon (AMRAP – Rounds)

4 Rounds (18 Minutes)

90 seconds each station

1) 10 Front Squats

2) 20 KB Swings

3) 60 Dubs

Rx 95/135- 35/55

Rx+ 105/155 55/70

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s