12/12/2016

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:

3 Rounds

5 PVC Pass Through

10 OHS @PVC

10 Push Ups

5 Med Ball Cleans

Olympic Weightlifting Technique Work

Snatch Balance + OHS (Min 1 Start @60% 1RM Snatch/OHS)

For 10 Minutes perform:

1 x Snatch Balance + 1 x Over Head Squat

Increase Weight Per Round

EMOM 10 Mins

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

2-4-6-8-10-12-14 etc..

Wallballs (20/14)

Front rack lunges (95/65)

Burpees over the barbell

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