11/30/16

Announcements

-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

Warm-up (No Measure)

2 rounds:

250m row

20 Alternating Lunges

15 sec Rope Climb Hanging

10 Push Ups

5 Skin the cat

Strength

Bench Press (12 mins to get 2RM)

Increase weight gradually

Metcon

Metcon (Time)

50-40-30-20-10

Abmat Sit-ups

Step Back Lunges 20/30

2 Rope Climbs after each round

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