12/15/216

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 @empty Barbell

10x Front Squat

5x Shoulder Press

10x DeadLift

5x Push Press

Strength

Metcon (3 Rounds for reps)

Max Reps in 3 sets – rest as needed between sets

Thrusters

(135/95) RX+

(95/65) RX

No more than 2 min Rest between Rounds.

12 Mins Cap to Perform 3 sets

Metcon

Metcon (Time)

Scale as needed

For Time: Every time you set the barbell down = 2 burpees to be done at the end

50 Deadlifts (135/95)

50 Hang power cleans

25 S2O

Endurance

Metcon (Time)

CROSSFIT STRIKING

Warm Up

400m run + Stretching

Section 1

5 Rounds:

1 min JUMP ROPE

20 STRAIGHT PUNCHES

30 sec PLANK

5min rest

Section 2

5 Rounds For Time:

10 x Deadlift 135/95

30 sec Straight Punches

10 x Toes 2 Bar

30 sec Knees 2 Bag

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