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Warm Up:

  • Run 400m
  • Back Roll to split
  • Squat Series
  • D/F Mobility
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Cobra Stretch 
  • Iron Cross
  • Hollow Hold :30

Strength:

Back Squat Waves

Warm up to 70% of your 1RM, then 10-12 min for:

  • 3 x 70%
  • 2 x 75%
  • 1 x 80%
  • 3 x 75%
  • 2 x 80%
  • 1 x 85%
  • 3 x 80%
  • 2 x 85%
  • 1 x 90%
  • 1 x 95 %
  • 1 x 98 %
  • 1 x 101%

WOD:

  • 9 Atlas Stone lifts (115/95)  +(145/115)
  • 12 Burpees Box Jump Overs  +(feet together)
  • 6 Tire Flips (AHAP)
  • 6 Atlas Stone lifts
  • 9 Burpee Box Jump Overs
  • 3 tire Flips
  • 3 Atlas Stone Lifts
  • 6 Burpee Box Jump Overs
  • 1 Tire Flip

TODAY'S MINDSET

Heavy Back Squats today! Take your time and be smart. Strongman stuff for the WOD, so eat your wheaties.

 

 

 

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