6/9/2016

Announcements

4:30 will now be a regular CrossFit Class
6/16 no E-Wod at night

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Duck Walks

-Lateral Bounds

Post-WOD

-3 Min Lunge Hold Each Leg

-1 Min Superman Hold

Weightlifting

Front Squat (3-3-3-2-1)

65%, 75% 85% 95% 105%

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

200M Run

3 Thrusters 95/135

3 CTB Pull Ups

Reps increase by 1 every round (3,3 4,4 5,5 6,6….)

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