12/1/2016

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)

400m run, then

2 rounds:

15x Jumping Pull Ups

15x Med Ball Clean

15x Knee 2 Midline

45 sec Plank

Core Work

Metcon (No Measure)

Tabata:

4 Mins Alternating :

20 sec Hollow Rock Hold

10 sec rest

20 sec Superman Hold

10 rest

4 mins Alternating: 1DB 10/20

20 sec Sit Ups

10 sec rest

20 sec Russian twist

10 rest
rest 1 min between Tabata

Metcon

Metcon (AMRAP – Reps)

10 Minute EMOM

MIn 1: 10 x Thruster

MIn 2: 9 x Thrusters

Min 3: 8 x Thrusters

Min 4: 7 x Thrusters

Min 5: 6 x Thrusters

Min 6: 5 x Thrusters

Min 7: 4 x Thrusters

Min 8: 3 x Thrusters

Min 9: 2 x Thrusters

Min 10: 1 x Thrusters

RX 65/95

RX+ 95/135

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

200m Run

10 CTB Pull-ups

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