12/21/2016

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)

Stretch/Active Warm Up

then, 2 rounds:

10 Step Ups

10 Single Leg DL Bodyweight

10 DL KB

Endurance

600m Run (Time)

Max Effort 600m Run
2 min Rest

(If your time is higher than 4 mins Skip the 400m run)

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (Time)

Buy in: 30 Calorie Row

10-9-8-7-6-5-4-3-2-1

KB Swings 55/70

Box Jumps 20/24

Buy out: 30 Calorie Row

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