6/28/16

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

-Front Rack Stretch

-Squat Holds

Post-WOD

-Quad Stretch

-Chest Stretch on Rig

Metcon

Metcon (Time)

10 minutes to complete

6 Rounds of;

6 Power Cleans 105/155

6 Over the bar burpees

2 minute rest

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP

Front Squats 105/155

CTB Pullups

1,2,3,4,5,6,7,8,9,10- continue up for 8 minutes with the same scheme.

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