021214

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Squat Series:
    • In deep squat: pushing knees out (15 each side with elbow then 15 each side with hand) - keeping feet flat
    • in deep squat: rotate and reach for ceiling - 10 on R and 10 on L
    • Shoulder Mobility
  • 10 strict ring rows
  • 20 Hollow Rocks
  • 20 Supermans
  • 10 GHD sit-ups
  • 10 Good Mornings (KEEP LOW BACK TIGHT!)
  • 10 Slam Balls

STRENGTH: Deadlift

  • 12 reps @ 60%
  • 10 reps @ 70%
  • 8 reps @ 75%
  • 4-6 reps @ 80%
  • 3-4 reps @ 85%
  • 2 reps @ 90%

WOD:  "Tabata Ya Momma"

Tabata Rounds (8 rounds of 20 sec on 10 sec off) of:

  • Wall Balls
  • Sit-Ups
  • Russian KB Swings
  • Slam Balls
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com