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Warm Up:

  • Airdyne :30 on/off for 3 min.
  • Bootstraps 
  • Quad Stretch
  • Piriformis stretch
  • Back Roll to Split x 8
  • Calf Stretch 
  • Shoulder Mobility
  • Banded Shoulder
  • Banded Pull-Aparts x 10
  • Pect Stretch on Rig
  • Ring Rows x 10
  • Standing Ring Dips x 10
  • Iron Cross
  • Cobra Stretch 
  • 5 min Free Work

Strength: 

Strict Press 7 x 2 - increasing weight

between each set, NFT:

  • 20 Double Unders
  • 15 Burpees
  • 10 KB SDHP (53/35)
  • 5 Pike Push-Ups

TODAY'S MINDSET

Its been a rough week so far. Pay attention to the warm up and stretch out. The WOD isn't for time, so just move efficiently through each round. Scale the double if need be. Go heavy with your Strict Press!

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