4/14/2016

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

Strength

Metcon (No Measure)

Three sets of:

DB Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

20 Walking OH Lunges

10 DB Push Presses

10 Ring Dips or Stationary Dips

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