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Warm Up:

  • Row 500m
  • Bootstraps
  • Crossover hamstring x 8
  • Back Roll to split x 8
  • Air Squats x 15
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Push-Ups x 15
  • Twisting sit-ups x 25
  • BB DL x 5
  • BB Hang Clean x 5
  • BB Strict Press x 5
  • BB Back Squat x 5
  • BB Goodmornigns x 5

WOD:

Take 10 min to find a heavy 1 rep Deadlift for the day, then:

4 x 5 @ 65% with

  • 500m row
  • 10 KB DL (light-mod weight)

between each set.


TODAY'S MINDSET

Lift Heavy Shit. Recover. Get some cardio in too.

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