060214

Warm up: (15 Min)

  • Run 400
  • Atlas stretch
  • Crossover hamstrings
  • Bootstraps 
  • Quad stretch 
  • Shoulder mob
  • 10 push-ups 
  • 15 pull ups 
  • 25 OHS w/ PVC 

Strength:

Over Head Squats

3-3-3-3-3-3-3-3 

Without putting the bar down complete 

Reap 1: 1 - 5 sec down / pause 5 sec at bottom 

Rep 2: 1 - 3 sec down / pause 3 sec at bottom

Rep 3: 1 - 1 sec down / pause 1 sec

WOD 

3 rounds 

  • 10 OHS (95/65)
  • 10 Altas stones (95/65)

Rest 1 min

3 rounds

  • 10 Stone squats (95/65)
  • 10 Push ups

Rest 1 min 

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