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Warm Up:

  • Run 400m
  • Calf Stretch 
  • Quad Stretch
  • Piriformis Stretch
  • Sit-Ups x 25
  • Air Squat Negatives (5 sec) x 5
  • Shoulder Mobility
  • 2 rounds:
  • 5 pull-ups
  • 10 push-ups
  • HSPU Negatives (10 sec) x 3
  • 3-5 min free work

Skill: Squat Therapy 

  • Butt to wall
  • Review basics of Tripod Feet, sit back on heels, knees track over toes, etc..
  • Wall Squats
  • Re-test

WOD:

  • 100 Air Squats
  • Run 1 mile
  • 50 HSPU

(Rx+ use vest for the squats and run)


TODAY'S MINDSET

Going for a little run today with those quads under fatigue. Air Squats are BELOW PARALLEL. Virtuosity on each rep...don't practice bad habits. When it comes to the HSPU, take big chunks of reps and short rests!

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