110818

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Warm Up:

  • Run 400m

  • Crossover Hamstring x 8

  • Walking Quad Stretch

  • Ninja Kicks

  • SL side jumps x 10

  • Shoulder Mobility

  • Downward Dog :30

  • Pect Stretch on rig :30

  • Thread the Needle :30 ea

  • Pull-Ups x 12

  • Push-Ups with rotation x 12

  • V-Ups x 20

  • Burgener as a class

Strength:

  • Power Clean 2 RM - (must touch and go)

WOD:

21-15-19

  • Ring Push-Ups

  • Power Cleans (95/65) +(185/125)


TODAY’S MINDSET

Even though we aren’t squatting under the bar, you still need speedy elbow and an aggressive drive under the bar! Time to loosen that death grip, and trust your elbows can get around in time.



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