CrossFit Cooper City – CrossFit


Metcon (No Measure)


L-Sit Hold

(Accumulate a 3 minute Parallette L-Sit)

(6min Cap)

Scale down

Parallette hold with the knees tucked into the chest

Weighted wall sit hold


Weighted Push Ups

 (5 x 10 reps)

Scale down

No Weight

Knee push up

No worming!!!!!


Metcon (Time)

For time

4 Rounds

21 American KB Swings (70/55)

15 Wall Balls (20/14)

9 Strict Pull Ups

Scale down

For Time

4 Rounds

21 American Kb Swing 55/35

15 Wall Balls 14/10

9 Banded Strict Pulls up/ Strict Ring Rows/ Jumping Pull Ups

No kipping banded pull ups!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s