6/29/16

Announcements

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

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Glute Bridge Hold or any Transverse Abdominus Activator

-Lateral Bounds & Broad Jumps (Use agility ladder if needed)

Post-WOD

-Superman Hold

-Mobility Goats

Strength

Deadlift (3@70% 3@80% 3+@90%)

Use 90% of 1RPM for calculations

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2 minutes to complete each round

10 Box Jumps 20/24

2 Rope Climbs

With remaining time;

AMRAP

Deadlifts 135/185

Score=total deadlift reps

Rest 1minute after each round

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