12/7/17

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)

10min AMRAP

6 TGU’s (ahap)

12 Russian Twist w/KB

24 Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Squat Snatch 95/65

10 Hand Release Push Ups

30 Dubs

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