5/12/2016

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

-Shoulder Stretch

-Squat Hols

Post-WOD

-Dead Hang

-Quad Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Snatch Complex 85/115

10min EMOM

1 Power Snatch

1 Hang Power Snatch

2 Overhead Squats

2 minute rest
Rx + 95/135

Metcon

Metcon (Time)

21-15-9 Burpees

10 Step Ups 20″/24″ 65/95

10 Wallballs 14/20

10 Step Ups

10 Wallballs
Start with 21 burpees then the round of step ups and wallballs. Then 15 burpees and a round of step ups and wallballs. Finish with 9 burpees and a round of step ups and wallballs

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