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Warm Up:

  • Run 2 laps of the block
  • Spiderman Stretch
  • Quad Stretch
  • Iron Cross
  • Back Roll to split x 10
  • Shoulder Mobility
  • Wall Angels x 10
  • Wall Squats x 10
  • Piriformis Stretch
  • DF Mobility

 

Strength:

  • Deadlift
    • 5 @ 50%
    • 4 @ 55%
    • 3 @ 60%
    • 2 @ 65%
    • 2x2 @ 70%
    • 2x1 @ 75%
    • 1 @ 80%
    • 1 @ 85%
    • 1 @ 90% 
  • Back Squat 8 @ 50% after each set of DL's

Then:
4x2 Back Squats (starting at 50%) pausing at 6" for 3 sec, then bounce out

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