092016

Warm Up:

  • Row 500m
  • Squat Series
  • Piriformis Stretch
  • Air Squat negatives (10 sec) x 5
  • Shoulder Mobility
  • Ring Pull-Ups x 5
  • TTR x 10
  • HSPU Negatives (10 sec.) x 3
  • BB Goodmornings x 10
  • Grasshoppers x 20
  • 3 Tabata Rounds:
    • OH BB Holds

Strength:

  • 6x3 Tempo Deadlifts (5,3,3,X)
    • starting at 50% and increasing each set as tol.

WOD:

6 min. AMRAP

  • 2 HSPU +(strict)
  • 4 straight leg KB DL (2 on each side) (53/35) +(70/53)
  • 4 Toes through Rings +(2 [Muscle Up+TTR])
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com