4/29/2016

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Pendaly Row

-Duck Walk

-Scap Pull-Ups

Post-WOD

-Cool Down Work

Weightlifting

Push Press + Push Jerk + Split Jerk (60% 65% 70% 75%)

4 sets of 4 Push Press + 2 Push Jerk + 2 Split Jerk

Metcon

Metcon (Time)

2 Rounds for Time

70 Dubs (150 singles)

50 Overhead Squats 65/95

30 Toes to Bar

10 Wall Walks
Rest 3 Minutes between each round. Goal is to match the same time for both rounds.

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