081015

Warm Up:

  • Row 1000m
  • piriformis stretch
  • quad stretch
  • calf stretch
  • spiderman
  • DF mobility
  • 10 x 3rd world air squats for quality (hold weight if needed)
  • shoulder mobility
  • 10 x strict pull ups
  • 12 x push ups with rotation
  • 20 hollow rocks
  • 20 supermans

Strength:     "Bring Sally Up" Front Squats (45% 1RM)

WOD:

15 min. AMRAP

  • 4 Thrusters (135/95)
  • 14 Box Jumps (24"/20")

every 2 rounds flip a tire (AHAP)

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