010715

Warm up: (15 Min)

  • 1min singles
  • 1 min doubles
  • Track hamstring
  • Reverse lung w/rotation
  • Good mornings
  • Shoulder mobility
  • Air squats x20
  • Strict pullups 2x6
  • Sit-ups x30


STRENGTH: (20 Min)

Deadlift

 

  • 10 @ 55%
  • 8 @ 60%
  • 2x6 @ 70%
  • 3x4 @ 80%
  • 2 @ 90%


WOD: (25 Min)


7min AMRAP:

  • 7 deadlifts (225/135)
  • 7 wall balls (20/14)


Rest 3 mins

7min AMRAP:

  • 7 deadlifts (225/135)
  • 7 toes to bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com