072115

Warm Up:

  • Run 400m
  • Crossover hamstring x 10
  • quad stretch
  • calf stretch
  • Atlas stretch
  • rvs lunge with twist x 10
  • shoulder mobility
  • OHS x 10
  • good mornings x 10
  • push ups with reach x 10
  • ring rows x 10
  • ring dips x 10

 

Strength:

Deadlift

  • 8 @ 50%
  • 6 @ 60%
  • 4 @ 70%
  • 2 x 3 @ 75%
  • 2 x 2 @ 80%
  • 2 @ 90%
  • 1 @ 95%

WOD: 

13 min. AMRAP

  • 7 Deadlifts (135/95)
  • 5 Hang Cleans
  • 3 shoulder to overhead
  • 1 OHS
  • 1 Rope Climb
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com