5/6/2016

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

Weightlifting

Push Press + Push Jerk + Split Jerk (65% 70% 75% 80%)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 BMU

10 Pistols

15 HSPU

20 Sit ups

Core Work

Metcon (No Measure)

3 Rounds

25 Hollow Rocks

1 Minute Plank

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