4/18/2016

Announcements

COOP trip to Food Invasion April 20th from 5-9pm at Brian Piccolo Park!
6:30 class is CANCELLED this WEDNESDAY!! Come to Brian Piccolo Park for the Coop trip to Food Invasion from 5-9!!!

CrossFit Cooper City – CrossFit

Mobility

Pre-Deadlift

-Glute/Ham Bridge Making Sure you reach full hip extension !!!!

Pre-WOD

-Scap Pull Ups

-Ankle Mobility

-Hip Hinge

Post-WOD

-Slow cardio for 10 minutes followed by light stretching

Weightlifting

Deadlift (8-8-8-8 (55%-60%-65%-70%))

Stick to your percentages.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Supplement

Metcon (AMRAP – Reps)

3 Rounds

:30 Superman Hold

:30 Hollow Hold

:30 AMRAP Sit ups

:30 Rest
Score = Total Sit up Reps

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