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Warm up:

  • Run 400m
  • Track hamstring
  • Atlas stretch
  • Quad stretch
  • Good mornings
  • Air squats x20
  • Pushups x15
  • Hollow rocks x20
  • Supermans x20
  •  

Strength:

Deadlift

  • 10 @ 50%
  • 8 @ 60%
  • 6 @ 70%
  • 4 @ 80%
  • 2 @ 90%
  • AMRAP at 75%

 

WOD:

Jailhouse 10

  • Front squats (45/25lb plate)
  • Box step ups w/plate (front rack position) (24"/20")
  • Hollow rocks
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com