06/13/2016

Announcements

4:30 will now be a regular CrossFit Class
6/15 no E-Wod at night

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Use 5lb loading plates to ER/IR Shoulder

-Find your most comfortable power position for hang snatch

Post-WOD

-Stretch shoulders for 3-6 minutes minimum

-Banded DF or Box DF Stretch

Gymnastics

Pull-ups (5 sets of 5)

1 minute rest in between sets

Scale as necessary.

Metcon

Metcon (Time)

Metcon (Time)

5 Pull-Ups

10 Hang Power Snatch

15 Sumo Deadlift Hi Pull

20 Push-Ups

25 Toes to Bar

30 Wall Ball Shots (20/14)

35 Plank Jacks

40 Alternating V-Ups

45 Medball Squats

50 Walking Lunges

After the 50 Walking Lunges, go in reverse, starting at 45 Medball Squats and ending with 5 Pull-Ups

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