101217

stop-wishing-start-doing.jpg

Warm Up:

  • Run 400m
  • Piriformis
  • Calf Stretch
  • Butt to wall x 1min
  • Pausing Air Squats (5 sec) x 10
  • Shoulder Mobility
  • Ring Dips x 10
  • Ring Rows x 10
  • Grosshoppers x 10

Pacing Skill: Jump Rope Singles

Round 1 - 

  • Jump Rope Singles 30 sec. unbroken at a moderate pace (must be unbroken to move on)
  • 30 sec. Rest

Round 2-5 - 

  • :30 singles - trying to match exact number of singles from round 1 without knowing the time.
  • 30 sec rest

WOD:

8 Rounds not for time:

  • 2 Cross-Arm Front Squats (80% 1RM FS)
  • 5 Recovery Air Squats
  • 10 Hip Thrusts (135/95)

TODAY'S MINDSET

In the first part, we're working on pacing and finding our own rhythm. Followed up by a focus on strength and recovery in the FS with a change in support by introducing the crossed arm rack position. We'll also be sculpting our butts and reinforcing hip extension as accessory motion.

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