040815

Warm up:

  • Tabata x 2 of
  • - high knees
  • - butt kicks
  • - jumping jacks
  • - mountain climbers
  • Inch worms x 1
  • Toy soldiers x 2
  • Burpees broad jump x 2
  • Spider-Man
  • Shoulder mobility
  • 2 rounds Cindy

 

Strict press:

(Using bands, kb and small metal plates only)

  • 8@ 50%
  • 6@ 60%
  • 4 @ 65%
  • 3 @ 70%
  • 2 @ 75%
  • 1 @ 80

Continue with 1 rep until failure

 

Wod:

2 rounds for time:

  • 7 pull ups
  • 5 HSPU
  • 7 pull ups
  • 4 hspu
  • 7 pull ups
  • 3 HSPU
  • 7 pull ups
  • 2 HSPU
  • 25 kbs (53/35)

 

Buy out:

  • 10 atlas stones (ahap)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com