110416

Warm Up:

  • Run 400m
  • Bootstraps
  • Ninja Kicks
  • Crossover Hamstrings x 10
  • Bear Walks x 1 min
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • KBS x 10
  • Ring Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

Deadlift

  • 2x5 @ 60%
  • 2x3 @ 65%
  • 3x2 @ 70%
  • 2x2 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 95%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com