12/20/2016

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)

500m row, then

2 rds:

5 Inch-Worm

10 Over Head Squat @PVC

15 Knee to Midline

Core Work

Metcon (No Measure)

Core Work:

60 sec Hollow Hold

60 sec Plank

30 Russian Twist

45 sec Hollow Hold

45 sec Plank

20 Russian Twist

30 sec Hollow Hold

30 sec Plank

20 Russian Twist

15 sec Hollow Hold

15 sec Plank

10 Russian Twist

30 SEC REST IN BETWEEN ROUNDS

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 Power Snatch 55/75

9 OTB Burpee

1 Min Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

12 Hang Power Snatch

6 Bar Facing Burpees

1 Minute Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

9 Squat Snatch

3 Burpees

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