1/3/17

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2 rounds

20 squats

15 dips on box

10 ring rows

Strength

Metcon (Weight)

5 super sets

10 KB Batwings

10 pushups (scale up or down to make these as hard as possible)

Metcon

Metcon (Time)

400m Run

20 CTB Pull Ups

10 Ring Dips

400m Run

20 CTB Pull Ups

10 Ring Dips

400m Run

20 CTB Pull Ups

10 Ring Dips

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