4/4/2016

Announcements

Mobility and Movement Class Sunday 04/10/2016 @9AM
-10$ per person. 20 Person Cap, Sign up to hold your spot.

CrossFit Cooper City – CrossFit

Mobility

Pre-Lift

-Glute Ham Bridge with Full Hip Extension (Advanced Can Do One Leg Alternating)

Pre-WOD

-Broad Jumps

-HS Holds

-Scap Pull-Ups

-Ankle Stretch

Post-WOD

-Rig Hang

-Address any GOAT issues with roller or lacrosse ball

Weightlifting

Deadlift (12-12-12-12)

35%-40%-45%-50%

Keep to your percentages.

Metcon

Metcon (Time)

2 RFT

30 HSPU

30 Box Jump Overs

30 TTB

30 Deadlifts 105/155

600m Run

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