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Warm Up:

  • Agility Ladder x 2
    • straight ahead 1-2 in /1-2 out
    • 2 feet in 2 feet out
    • Diagonal 1-2 in 1-2 out
    • lateral R 1-2 in 1-2 out
    • lateral L 1-2 in 1-2 out
    • hop R foot
    • hop L foot
  • Bear Walks x 1 min
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Agility ladder plank - lateral walks R then L with hands 1-2 in 1-2 out
  • Pull-Ups x 10
  • Plate Ground to OH x 10
  • BB DL x 5
  • BB Hang Clean x 5
  • BB SP x 5
  • BB FS x 5

Strength:

  • Pausing Front Squat - 5 sec hold at bottom. Work to a heavy 1 rep for the day.

WOD:

8 min AMRAP

  • 5 Deadlifts (155/105) +(185/125)
  • 4 Hang Power Cleans
  • 3 Front Squats
  • 2 Should to Overheads
  • 1 Ground to Overhead

**LURONG  ATHLETES PLEASE CHECK YOUR DIVISION FOR CORRECT WEIGHTS


TODAY'S MINDSET

Unless you are sticking to the Luring Challenge divisions, don't go too heavy on this one. You should be able to do your first round unbroken (with some difficulty) - If you are doing 4-5 rounds unbroken though....you cheesed! #PSWOTB

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