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Announcements

July 4th – 8:30am Class only!

CrossFit Cooper City – CrossFit

Metcon

Metcon (No Measure)

Weightlifting

Sumo Deadlift (Work To A Heavy 5 Rep)

-Then-

Front Rack Step Ups (5 Sets for 5 Reps )

-Then-

Back Squat (3 Sets of 10 Reps)

TRUNK

4 Sets

:20 LSit

:10 Rest

:20 Standing Russian Upright Twist

:90 Rest

Endurance

Metcon (3 Rounds for time)

3×30/20 Calorie Row

(Max Effort)

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