063017

Warm Up:

  • Run 400m
  • Atlas Stretch 
  • Bootstraps
  • Quad Stretch
  • Piriformis
  • Air Squats x 20
  • Shoulder Mobility
  • Pect Stretch on rig
  • Push-Ups with rotation x 10
  • Hollow Rock x 25

Strength:

Bench Press

  • 6 @ 55%
  • 4 @ 65%
  • 2 @ 70%
  • 6 @ 65%
  • 4 @ 70%
  • 2 @ 75%
  • 6 @ 70%
  • 4 @ 75%
  • 2 @ 80%

then,

Front Squat

Every :30 for 8 min

  • 1 Pausing FS (5 sec) @ 60%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com