062014

2820f57.jpg

Warm Up: (20 Min)

  • Run 800 M
  • Shoulder Mob
  • Duck Walks 
  • Crossover hamstring
  • 10 Strict Pull Ups
  • 15 Push Ups 
  • 10 Barbell Front Squats
  • 30 Sit Ups

Strength: (25 Min)

Tempo Front Squats - 22X1

  • 2-2-2-2-2-2-2-2

This is not a 2 rep max, start lighter then normal add weight each set

2 seconds down - 2 second pause at the bottom -X explode up - 1 sec rest before next squat

 

WOD: (15 Min)

  • 3 Min Front Squats (95/65)
  • 3 Min KBS
  • 2 Min Front Squats (95/65)
  • 2 Min KBS
  • 1 Min Front Squats (95/65)
  • 1 Min KBS

 

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