12/22/2016

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)

250m row

then

3 rounds:

10x Air Squat

20x High Knees

30sec x L-Hold @Pull Up Bar

Mobility

Metcon (No Measure)

Skills – Technique – Flexibility

How to properly set the barbell and wrist in the front rack position

Metcon

Metcon (Time)

400m Run

9 Front Squats 95/135

200m Run

15 Front Squats

100m Run

21 Front Squats

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