090116

Warm Up:

  • Row 30 cal
  • Squat Series
  • D/F Mobility
  • Quad Stretch
  • Mobility Bear Walks
  • Shoulder Mobility
  • Wall Squats x 10
  • Strict Pull-Ups x 10
  • Ring Dips x 10
  • Bar Lat Stretch
  • V-Ups x 10
  • Superman Hold Max Time (as a class)

 

Strength:

Back Squat

  • 18 @ 50%
  • 15 @ 55%
  • 12 @ 60%
  • 9 @ 65%
  • 6 @ 70%
  • 3 @ 75%
  • 2 @ 80%
  • 1 @ 85%
  • 1 @ 90%

Sots Press between each set. 1x3 @60-70% Strict Press 1RM

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