4/5/2016

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-WOD

-Front Rack Stretch

-Tricep Stretch

-Rope Climb Technique Work (Address not landing on rolled ankle)

Post-WOD

-Childs Pose

-Active Recovery Slow Steady State Cardio

Metcon

Metcon (Time)

30 Hang Power Cleans 65/95

15 Ring Dips

3 Rope CLimbs

2 Rounds

20 HPC

10 Ring Dips

2 Rope Climbs

3 Rounds

10 HPC

5 Ring Dips

1 Rope Climbs

Core Work

Warm-up (No Measure)

50 Sit ups

40 Hollow Rocks

30 Leg raises

20 V-ups

10 Strict TTB

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