12/09/16

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)

250m Row

2 Rounds

10 Ring Rows

10 OHS

5 Rope Pull-ups

200m Run

Metcon

Metcon (Time)

9-7-5

Overhead Squat

CTB Pull-ups

95/135

Rest 5 minutes

Metcon (Time)

3 Rounds

200m Run

10 Ring Dips

250m Row

2 Rope Climbs

Supplement

Metcon (No Measure)

3 Rounds

:40 Hollow Hold

:20 Rest

:40 Superman

:20 Rest

3 Rounds

10 GHD Sit ups

10 Back Extension

4x 250m Row AFAP

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