120517

20140711-074014-27614352.jpg

Warm Up:

  • Jumping Jacks x 25
  • Ninja Kicks
  • Walking Atlas Stretch
  • Calf Stretch
  • Air Squats 5 x 6 for speed
  • Shoulder Mobility
  • Banded shoulder 
  • Banded pull-aparts x 10
  • Dive Bomber push-ups x 10
  • Iron Cross x 10
  • Pull-Ups x10

WOD:

  • 2 min max HSPU

rest 2 min

  • 2 min Max Windshield Wipers

rest 2 min

  • 2 min Max front rack hold (bottom) (45/35)  +(75/55)

Rest and set up for:

10 min. EMOM

Evens:  

  • 3 pull-ups
  • 5 push-ups
  • 10 air squats

+(1 Round Cindy)

Odds:

  • :20 airdyne sprint (sub row if not enough space)

TODAY'S MINDSET

Testing our gymnastics today. Push yourself through the 2 min, see what you can do! Learn to pace yourself. Can you do giant sets off the bat? or are you better keeping the sets small with small breaks? figure out what works for you! When it comes to the EMOM, blow it out! Have fun :)

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