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Warm Up:

  • Run 400m

  • Quad Stretch

  • Calf Stretch

  • Ninja Kicks

  • Piriformis

  • Bootstraps

  • Shoulder Mobility

  • KBS at wall x 10

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • Russian Twists x 20

Squat Therapy:

  • D/F Mobility

  • Buddy T-Spine Press Wall Squats

  • PVC OHS - close grip, close feet

WOD:

“Wodapalooza Qualifier 8”

  • 60 Deadlifts (75/55) +(115/85)

  • 45 Overhead Squats

  • 30 Shoulder to Overhead


TODAY’S MINDSET

Lots of reps, but lighter weights. Keep you form or your back will burn out quickly. If OHS are impossible for you, sub front squats. Keep in mind, this is only for those with severe mobility challenges, not those of you that just don’t like OHS!

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