100617

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Warm Up:

  • Run 400m
  • bootstraps
  • piriformis
  • Air Squats x 10
  • shoulder mobility
  • banded pass-throughs
  • Banded hip extension and flexion
  • Pull-Ups x 10
  • Rvs. Push-Ups x 15
  • Sally Hollow Hollow Rock/Tuck-Ups

WOD:

  • 25 HSPU
  • 25 SDHP (95/65)  +(135/95)
  • 25 TTB
  • 25 Deadlift (155/115)  +(225/155)
  • 25 Sit-Ups
  • 5 Rope Climbs
  • 200m Farmer Carry (53's/35's)  +(70's/53's)

TODAY'S MINDSET

Be efficient, be virtuous in moments. If you are scaling any of the gymnastics movements, don't be afraid to go slow and get one rep at a time. Sometimes you have to get your butt kicked to break through some barriers, so pick one movement and STRUGGLE. It will be worth it. 

Remember, "Slow is smooth and smooth is fast" -(that's Burgeron, not me). Pace, breathe and move!

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