4/15/2016

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

Mobility

Pre-Lifting

-Practice Technique

Pre-WOD

-Scapular Stabilizer Work

-Ankle/Squat Work

Post-WOD

-Slow Steady State Cardio

Weightlifting

Push Press + Push Jerk (50%-55%-60%-65%)

4 sets of 7 Push Press + 3 Push Jerk
Keep to your percentages

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

3 Jumping Squats 65/95

9 OHS

12 Sit ups

Metcon (AMRAP – Reps)

8 Min

20 Burpee Bar Muscle Up

every 2 Minutes run 100m w WB
Scale: Burpee CTB

Burpee Pullup

Burpee Ring Row

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