062216

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Crossover hamstring x 8
  • Shoulder Mobility
  • Active Shoulders x 10
  • Pull Up Negatives 10sec. x 3
  • 3 rotating tabata rounds each:
    • air squats 
    • pike push-ups
    • Goodmornings with bar

WOD:

Alternating between Bench Press/Deadlift @ 65% each 1RM:

  • Bench Press   1    2    3    4    5    6    7  8    9    10    11    12
  • Deadlift         12   11   10   9    8    7    6    5    4     3     2     1

Optional Buy Out: 800m Run for time

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