082316

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Piriformis
  • D/F Mobility
  • Air Squats w/plate x 10
  • Shoulder Mobility
  • Ring Rows x 20
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

Front Squats

  • 8 @ 50% w/ 2sec. pause at bottom
  • 6 @ 60% (no pause)
  • 6 @ 50% (pausing)
  • 5 @ 65%
  • 4 @ 50% (pausing)
  • 4 @ 70%
  • 6 @ 50% (pausing)
  • 3 @ 75%
  • 8 @ 50% (pausing)
  • 2 @ 80%
  • 2 @ 50% (pausing)
  • 2 @ 85%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com