4/26/2016

Announcements

E-wod is at Vista view park today, Wednesday April 27 at 6pm.

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Broad Jumps

-Lateral Jumps

-Should Flexion and External Rotation

Post-WOD

-Dead Hang

-Farmers Carry Hang

Gymnastics

Handstand Walk (10 minutes)

Work on handstand progressions.

Walks

Holds

Kick Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min EMOM

1st Min; 10 Box Jumps 24″/30″

2nd Min; 10 Power Snatch 65/95

3rd Min; 10 HSPU’S
Scale movement and weight to assure you complete every round.

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