4/11/2016

Announcements

COOP trip to Food Invasion April 20th from 5-9pm at Brian Piccolo Park!
New Classes added to the schedule:

Competitiors class Thursday Night 7:30pm
Starts this Thursday.
The class will do wods for upcoming competitions and discuss strategy.

Wednesday Night E-Wod!!
6pm!
This class will be a traveling class.
Location will be announced via wodify.

CrossFit Cooper City – Crossfit Lite

Weightlifting

Strength

Three sets of:

Strict Dumbbell Press x 8-10 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

6 Handstand Push-Ups

12 Kettlebell Swings (35/55)

30 Double-Unders

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