5/20/2016

Announcements

Every Facebook check-in on Facebook = 2 days of prenatal vitamins to a mother in need. Take the time to check-in! Who doesn’t like to help babies!?

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Shoulder Stretch

-Squat Holds

*Pay attention to not landing on inverted ankle*

Post-WOD

-Biceps Stretch

-Quad Stretch

Weightlifting

Push Press + Push Jerk + Split Jerk (60% 70% 80% 90%)

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

Metcon

Metcon (Time)

Regionals Event 7

21 Thrusters 65/95

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climbs
RX+ Legless Rope Climbs

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