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Warm Up:

  • Run 400m
  • Bootstraps
  • Piriformis
  • Calf Stretch 
  • Air Squats 5 x 7 for speed
  • Shoulder Mobility
  • Pull-Ups x 10
  • Plate walk over Push-ups x 10
  • Pike Push-Ups x 10
  • Banded Pull-aparts x 10
  • Windshield Wipers x 10

Strength:

Push Jerk

  • 5 x 2 increasing

WOD:

  • Run 400m
  • 12 Strict Press (65/45)  +(115/75)
  • Run 600m
  • 12 Push Press (95/65)  +(155/115)
  • Run 800m
  • 12 Push Jerk (135/95)  +(185/135)

TODAY'S MINDSET

Working on speed under the bar in the push jerk. Locking out arms aggressively and pushing yourself down will increase your weight significantly. 

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