111215

Warm Up:

  • Row 500m
  • Boostraps
  • Squat Series
  • Quad Stretch
  • DF Mobility
  • Shoulder Mobility
  • Wall Squats x 10
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Sit-Ups x 25

Strength:

Tempo Front Squats (3,2,2,0) - no bounce

  • 5 @ 50%
  • 5 @ 60%
  • 4 @ 65%
  • 3 @ 70%
  • 2 @ 75%
  • 1 @ 80%

WOD:

4 rounds for time:

  • 4 Front Squats @ 60% of your 1RM
  • 8 Ring Dips
  • 12 Deadlifts

**BUY IN or BUY OUT of 750m Row

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