091515

Warm Up:

  • Row 500m
  • Quad Stretch
  • Piriformis Stretch
  • Track Stretch
  • Shoulder Mobility
  • OHS x 15
  • Goodmornings x 10
  • Wall Climbs x 5
  • 2 rounds: 5 Pull-Ups, 3 burpees, 5 rvs Push Ups
  • Windshield Wipers x 20

Strength: Overhead Squats

  • 6 @ 50%
  • 5 @ 60%
  • 4 @ 70%
  • 3 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 2 @ 90%
  • 1 @ 95%

WOD:

12 min EMOM

  • 2 OHS @ 65%
  • As Many Deadlifts as Possible until 40 sec mark
  • (20 sec rest each min.)

* score is total DL

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