5/13/2016

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 (55% 65% 75% 85%)

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

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2MOM (every 2mins on the min)

90 seconds to complete each round

10 Shoulder to Overhead 65/95

AMRAP Front Squats 65/95

score= total front squats
@0min,2min,4min,6min,8min.

At top of every round you work for 90secs then rest 30secs.

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

10 V-Ups

20 Russian Twists

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s