5/4/2016

Announcements

Mobility Class on 5/15/2016
-Focusing on Spine and Shoulder
-Addressing common faults and contributions to back/shoulder pain
-$10 per person
-20 Person Cap

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Strict Dip Work

-Broad&Lateral Jumps

Post-WOD

-Chest Stretch

-Slow 10 min jog

Weightlifting

Front Squat (6-6-6-6)

65% 70% 75% 80%

Turkish Get Up (5 sets of 2 )

increase weight

work on form and technique

Metcon

Metcon (Time)

21-15-9

Back Squats 135/95

Ring Dips
1 Minute Rest

Metcon (Time)

21-15-9

Box Jump Overs

TTB

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