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fitness-meme-deadlift.jpg

Warm Up:

  • Run 400m
  • calf stretch on wall
  • soleus stretch on wall (calf stretch with knee bent)
  • piriformis stretch
  • high knees x 2
  • butt kicks x 2
  • Good Mornings x 8
  • Track stretch
  • 10 x air squats
  • 10 Pull-Ups
  • 10 Reverse Push-Ups
  • 5 Levers

Paleo Challenge Participant's WOD:

"Jackie"

Row 1000m

50 Thrusters (45#)

30 Pull-Ups


Regular WOD:

Strength - Deadlift

  • 8 @ 65%
  • 6 @ 70%
  • 4 @ 75%
  • 1 @ 95%
  • ONE attempt at your current 1RM, if you get it, you get ONE attempt at a new PR

WOD:

15 min. EMOM

  • even minutes: 1 partner jump yard dog (each)
  • odd minutes: 3 DL @ 65% of your 1RM


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