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Warm Up:

  • Row 500m
  • Stretch Quads
  • Stretch Calves
  • Squat series
  • Air Squats 4 x 8 for speed
  • Shoulder Mobility
  • Banded Shoulder
  • Strict Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Russian Twists x 30
  • 2 Tabata Rounds each
    • doubles
    • burpees

Strength:

8 min EMOM

  • 6 OH Hold Step-Ups (75/55)  +(115/75)
    • alternating legs, full extension top of box

WOD:

15 min AMRAP

  • 50 Wall Balls (20/14)  +(25/20)
  • 40 Double Unders   +(120 DU's)
  • 30 OHS (75/55)  +(115/75)
  • Row 20 cal

TODAY'S MINDSET

Work a close grip on the step-ups for shoulder stability. Quick Feet and push up on the bar. You'll get further than you think in the AMRAP...keep breathing, and keep moving.

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