102015

Warm Up:

  • DU Practice 2 min
  • Flight School - doubles or singles
  • Atlas Stretch
  • Calf Stretch
  • Shoulder Mobility
  • OHS facing wall x 10
  • Prayer Stretch
  • Ring Rows x 10
  • Ring Dips x 10
  • V-Ups x 20

Strength:

Pausing Front Squats (3 sec. pause at bottom, do not bounce out)

  • 8 @ 50%
  • 6 @ 55%
  • 2 @ 50% (no pause, spring out of the bottom)
  • 4 @ 60%
  • 2 @ 50% (no pause, spring out of the bottom)
  • 3 @ 65%
  • 2 @ 50% (no pause, spring out of the bottom)
  • 2 @ 70%
  • 2 @ 75%

WOD:

Tabata Rounds:

  • Row for Calories
  • Bear Crawl for distance
  • DU's
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com