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Warm Up:

  • Airdyne 2 minutes
  • Quad Stretch 
  • Calf Stretch
  • Back Roll to split x 8
  • Crossover hamstring x 8
  • Air Squats 3 x 10 for speed
  • Shoulder Mobility
  • CTB x 10
  • DB Push-Ups x with lat row x 5 each side
  • DB Hang Cleans x 5
  • DB thrusters x 5
  • DB strict press x 5
  • Partner Leg throw downs x 10

Skill: Flight School/Double Under Practice 5 min.

WOD:

2 Rounds of 1 min stations, with :15 rest of:

  • Airdyne
  • Russian Twists
  • Burpees to Bar

Rest 2:30,

2 Rounds of 1 min stations with :15 rest of:

  • Row
  • Jumping Lunges
  • Double Unders

TODAY'S MINDSET

Go hard through each minute. Be efficient on your mono-structural movements (rowing, air dyne, doubles) to keep your heart rate manageable.

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