12/16/2016

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 row, then:

2 rounds

10 x ring row

10 x Jump Squat

10 Knee 2 Midline

25 x Singles Jump Rope

Metcon

Metcon (4 Rounds for reps)

4 rounds for max reps – 1 Min at each station, 30 sec transition time

Min 1- Row for calories

Min 2 – 1 toes to bar + 1 pull up*

Min 3 – Burpee Box Jumps (24/20)

Min 4- Double Unders

*scaled: alternate assisted pull-ups on 1st round and modified toes 2 bar the next.

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