1/5/17

Announcements

-2 Saturday Classes Scheduled to begin this Saturday 1/7. Start times are 8:30am and 9:45am. Olympic Lifting, Striking, WOD, Core Work, or any other technique work will be available at the 9:45am class. Bring a friend!
-Sunday 2/12 Run through Central Park $30. We get $5 off each runner if we register 10 or more. We are sponsoring this event.

CrossFit Cooper City – CrossFit

Warm-up

Warm-up (No Measure)

400m run

2 rounds

20 shoulder touches

10 good mornings with barbell

20 sit ups

10 deadlift with barbell

Gymnastic Skills Work

Handstand Walk

Handstand kick up, handstand hold, handstand walk progressions

Metcon

Metcon (AMRAP – Rounds)

15 min EMOM

Min 1: 10 Deadlift 155/225

Min 2: 15 Jump Squats

Min 3: 20 KB Swings 35/55

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