052317

Warm Up:

  • Run 400m
  • Bootstraps
  • D/F Mobility
  • Air Squats 2 x 20
  • Shoulder Mobility
  • Pike Push-Ups x 10
  • Pull-Ups x 5
  • BB Straight Leg DL x 5
  • BB Front Squat x 5
  • BB Strict Press x 5
  • BB Goodmorning x 5
  • BB back Squats x 5
  • Hollow Rocks x 20

Skill: Review Bear Complex

As a class - not for time, at a warm-up weight:

  • 5 x Bear complex: Pausing at each movement, not more than 2 sets at a time.
    • Power Clean, Front squat, Push Press, Back Squat, Push Press

WOD:

2 min. Max Reps (8 min total), one bar per person:

  • Deadlift (185/135)  +(275/175)
    • rest 1 min.
  • Backsquat (135/85)   +(225/145) - use of rack permitted
    • rest 1 min.
  • Shoulder to Overhead (95/65)   +(185/115) - no rack

* Lurong participants, make sure to double check your Level and standards

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