6/16/2016

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-4Way Hips on Rig

-Toe Touches with Extension Above

Post-WOD

-SPINAL EXTENSION EMPHASIS

Core Work

Metcon (Time)

Floor Core

3-5 Rounds

20 second V hold

10 seated leg raises, slow

20 twists, no load/touch floor

40 flutter kicks

*Attempt to move on to the next round with no rest, all movements slow and under control.

Metcon

Metcon (AMRAP – Reps)

18 Min AMRAP

4 Rounds of 60 seconds on, 30 seconds rest of:

Anchored Sit Ups

Kettlebell Swings 35/55

Power Cleans 95/135

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