111417

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Warm Up:

  • Airdyne 2 min.
  • Side lunge with reach x 10
  • Side lunge with squat x 10
  • Quad Stretch 
  • Calf Stretch
  • Air Squats 3 x 10 for speed
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • BB thrusters 2 x 10 for speed

Strength:

Tempo Back Squats (4,2,4,2)

3, 3, 2, 2, 1, 1, 1

Tempo Strict Press (1,3,4,0)

3, 3, 2, 2, 1, 1, 1


TODAY'S MINDSET

Working up to heavy reps on the day, building strength. Its not important to 1 rep here, don't expect to. We're building eccentric strength and stability in the quads and shoulders.

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