031317

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Warm Up:

  • Row 400m
  • Bear Walks x 1 min
  • Quad Stretch
  • Calf Stretch
  • Shoulder Mobility
  • Arm Across Body Stretch
  • Ring Rows x 15
  • HSPU Neg. (10 sec) x 3
  • Hollow Rocks x 25
  • Supermans x 25

Strength: Work up to 70% of your 1rm Back Squat

WOD:

Not for time:

  • 3 x 4 Back Squat @ 70%
  • 20 HSPU
  • 3 x 3 Back Squat @ 75%
  • 30 Deadlift (225/155)
  • 3 x 2 Back squat @ 80%
  • 40 Cal Row
  • 2 x 2 Back squat @ 85%
  • 50 Wall Balls (20/14)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com