6/27/2016

Announcements

July 4th Extravaganza! 12-6 pm. Food, Family, Fun! At Tree Tops Park, Royal Poinciana Shelter.
Cardio Blast Kick Boxing, CrossFit Kids and Scaling & Mobility Classes starting mid-July.
Special Edition 4th of July Shirts coming next week. Reserve yours today.

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Upper Back Stretch (T-Spine)

-Hip Flexor Stretch

Post-WOD

-Hamstring Stretch

-200m Walk Cool Down.

Strength

Overhead Squat (3 @ 70% 3 @ 80% 3+ @ 90% )

Off 90% of 1 Rep Max

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

MAX Unbroken Wallballs 14/20

Do 5 TTB between each set.

Score = total wallballs

Metcon (Time)

For time- 10 Min cap

Dubs (Goal unbroken)

5-10-15-20-25-30-35-40-45-50

5 KB’s 35/55 after each round

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