111017

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Warm Up:

  • Row 500m
  • Back Roll to Split x 8
  • Quad Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Banded pull-aparts x 10
  • Wall Climbs x 3
  • Pike Push ups x 5
  • Pull-Ups x 5
  • Bar mm-ups x 2
  • Plate Jumps x 50
  • Grasshoppers x 20

Strength:

  • Pausing Push Press 1RM
    • 3 sec pause at bottom of dip

WOD:

"Betty"

5 Rounds

  • 12 Push Press (135/95)
  • 20 Box Jumps (24"/20")

TODAY'S MINDSET

Working on a vertical dip and powerful drive out of the hole with pausing push-presses. Remember not to press early, violating "core-to extremity." Picture a fat kid on your shoulders...and HEAVE him off! Arms should follow through and lock out with a tight core and prison defense.

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