120915

Warm Up:

  • Run 400m
  • Walking Atlas Stretch
  • Walking Ninja Kicks
  • Crossover H/S x 10
  • Calf Stretch
  • Shoulder Mobility
  • Goodmornings x 10
  • Clapping Push-Ups x 10
  • Pull-Ups x 10
  • Burpees to the bar x 5
  • GOAT WORK 5 min.

Strength:

Deadlifts (deficit w/25# plate **ONLY if proficient at deadlift form**)

  • 5 @ 60%
  • 4 @ 65%
  • 4 @ 70%
  • 3 @ 75%
  • 3 @ 80%
  • 2  @ 85%
  • 2 @ 90%
  • 1 @ 95%

WOD:

1 rounds for time:

  • 10 KTE
  • 10 Wall Balls (20/14)
  • 10 Burpees over the bar
  • 10 Power Cleans (135/95)
  • 10 Pull-Ups
  • 10 GHD sit-ups
  • 10 OHS
  • 10 HSPU
  • 10 Ring Dips (advanced - muscle ups or jumping muscle ups)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com