6/14/2016

Announcements

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

CrossFit Cooper City – CrossFit

Mobility

Pre-Wod

-Front Rack and Scapular Stabilizer Work

Post-WOD

-Cool Down Work

Weightlifting

Shoulder Press (3 sets of 10)

Use Dumbbells.

Metcon

Metcon (Time)

5 RFT

10 Kb Snatch 35/55

10 HSPU

1 Rope Climb

Endurance

Metcon (Time)

3MOM- Every 3 Minutes run a 400m

4 x 400 meter run (4 Rounds for time)

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