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Warm Up:

  • HN, BK, SS, CAR, NK's
  • Piriformis Stretch
  • Air Squat Neg's (10 sec) x 5
  • Banded Shoulder
  • Shoulder Mobility
  • PVC presses x 15
  • Pull-Ups x 10
  • Push-Ups x 10
  • KBS x 10

Skill:

  • Review DL, BS, S2OH

WOD:

  • 2 Minutes of Deadlifts (185/115)  +(275/175)
  • 1 Minute of Rest
  • 2 Minutes of Back Squats (135/85)  +(225/145)
  • 1 Minute of Rest
  • 2 Minutes of Shoulder to Overheads (95/65)  +(185/115)

rest 3 min.

6 min Abs

  • Sit-Ups
  • Russian Twists
  • Hollow Holds
  • Heel touches
  • Tuck-Ups
  • Flutter Kicks

TODAY'S MINDSET

The first part is this week's Luring WOD, so please check your Level and age category for the proper weights. Only one time through each of the movements, so try to limit your breaks!

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