11/30/17

Announcements

Challenge of the Month:
In December, for every time you enter the gym you will perform 5 strict pull-ups and before you leave the gym you will perform 5 strict pull-ups. This will be a “5 in 5 out” policy!

I understand not everyone can perform a strict pullup. If this is the case, you are in luck. CrossFit is 100% scalable for all fitness levels! You will either perform banded pull-ups or ring rows at the same number of reps. Happy Holidays and Happy New Year!!

-Marlea

CrossFit Cooper City – CrossFit

Core Work

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30 Mt. Climbers

30 Ab Mat Sit Ups

:30 second plank

30 Knee Tucks on Mat

Metcon

Metcon (Time)

Buy in: 50 Push Ups

27-21-15-9-6

Wall Balls 20/14

Deadlift 135/95

Buy Out: 50 Push Ups

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