3/31/2016

Announcements

BEACH WOD!!! April 2nd. Celebration after. No regularly scheduled classes. Everyone welcome!

This is the address to Quarterdeck, which will bring you to the parking lot we will be meeting at:
300 N Beach Rd, Dania Beach, FL 33004

CrossFit Cooper City – CrossFit

Mobility

Pre-Squat Clean

-Front Rack Stretch

-Squat Mechanic Work

Pre-WOD

-Wall Ball Squat Holds

-Practice Rope Climb Technique(Focus on Climbing with legs)

Post-WOD

-Couch/Quad Stretch

-Bretzel

Weightlifting

Squat Clean

EMOM

Min 1 – 5 Squat Cleans

Min 2 – 4 Squat Cleans

Min 3 – 3 Squat Cleans

Min 4 – 2 Squat Cleans

Min 5 – 1 Squat Clean

Each Minute increase in weight

Metcon

Metcon (Time)

Wall Balls Rope Climbs

50 5

40 4

30 3

20 2

10 1

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