090215

Warm up:

  • From driveway to flagpole and back:
  •    - high knees
  •    - butt kicks
  •    - high skips
  •    - run backwards 
  •    - side shuffle
  •    - carioca 
  • Bootstraps
  • Atlas stretch
  • Shoulder mobility
  • ohs x 10
  • Pull ups x 10
  • Dynamic push ups x 10
  • Tuck ups x 20

Strength:

Back squat 

  • 15 @ 50%
  • 10 @ 60
  • 5 @ 70
  • 3 @ 80
  • 5 @ 70
  • 10 @ 60
  • 15 @ 50

 

WOD:

14 min amrap

  • 50 DU's
  • 40 sit ups
  • 30 jumping lunges
  • 20 ring dips
  • 10 kbs (70/53)
  • 5 muscle ups (or muscle ups from standing)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com