6/17/2016

Announcements

Friday evening schedule is
4:30pm 5:30pm
July 4th Estravaganza! 12-? Food, Family, Fun! At Tree Tops Park

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Air Squat Slow Controlled Below Parallel, Demonstrate with Barbell

-Scapular Pull-Ups

Post-WOD

-Shoulder Stretch

Weightlifting

Back Squat (5 sets of 3)

3 second pause at bottom of squat

70% of One Rep Max

Metcon

Metcon (AMRAP – Reps)

Every 4 minutes for 20 Minutes

10 Push press 65/95

Run 200m

40 Dubs

Max Burpees to 3:30

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