102014

Warm Up:

  • Run 400
  • Bootstraps
  • track stretch
  • quad stretch
  • run 200
  • piriformis
  • hip circles
  • 15 air squats
  • sprint 100m
  • shoulder mobility
  • max strict pull-ups
  • 5 rvs push ups, 10 regular
  • Review Row technique

BenchMark:

Bleep Test (explained here)

Strength:

Bench Press and Rowing

  • 10 @ 50%
  • 6 @ 60%
  • 4 @ 70%
  • 3 @ 80%
  • 2 @ 85%
  • 1 @ 90 %

*continue with 1 rep for 1RM if possible

*Perform bench press reps. Immediately after getting up from bench row a 250m sprint.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com