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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Quad Stretch

  • Calf Stretch

  • Air Squat Jumps x 10

  • Shoulder Mobility

  • Banded Shoulder

  • KBS @ wall x 10

  • HSPU Neg x 5 (10 sec)

  • Knees to squat x 5

  • muscle-ups in rig x 5 +(5 mm-ups)

  • Dragon Flags x 3

WOD:

On a 25 min. Clock…

“13.2”

AMRAP in 10 minutes

  • 5 Shoulder-to-Overheads (115/75 lb)

  • 10 Deadlifts (115/75 lb)

  • 15 Box Jumps (24/20 in)

Rest 5 min.

  • Establish a heavy 1RM DL for the day


TODAY’S MINDSET

Tear through those rounds as fast as possible. That doesn’t always move MOVE as fast as possible. Pace, stay under your red-line, manage breaks!

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