02/07/2017

Announcements

-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.
-OLYMPIC LIFTING IS CANCELLED THURSDAY 2/2 AND NEXT THURSDAY 2/9. COACH JT IS OUT OF TOWN.
-INVITE, INVITE, INVITE!

CrossFit Cooper City – CrossFit

Gymnastic Skills Work

Handstand Push-ups (10-15 Minutes )

Handstand Kick up

Handstand Hold

Kipping Handstand PU

Strict HSPU

Metcon

Metcon (Time)

6 RFT

1 Rope Climb

5 HSPU

10 Front Rack Lunges 65/95

RX+ 95/135

Core Work

Warm-up (No Measure)

3 Rounds

:30 Hollow Hold

10 Hollow Rocks

20 Sit Ups

30 Russian Twists

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