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Warm Up:

  • Run 400m
  • Back Roll to Split
  • Atlas Stretch
  • Spiderman
  • Air Squats x 10
  • Shoulder Mobility
  • Toes through rings x 10
  • Hips to rings x 5  +(muscle-ups)
  • Walking Lunges x 10
  • KBS at wall x 10
  • Sit-Ups x 25

CHALLENGE: Sally Frankestien Rack Holds (35/15)  +(45/35)

WOD:

16 min AMRAP

Ascending Ladder by 2 of:

  • KBS (53/35)  +(70/53)
  • Box Jumps (24"/20")
  • OH Walking Lunges (35/25)  +(45/35)

Rest 1 min

Rebound 2 min.


TODAY'S MINDSET

Working on that good upright positioning in the squat...not to mention proper rack position! The WOD is a burner, keep moving and don't get lazy on your KBS. Back tight, pop you hips and float that thing up over your head. You're going to need your shoulders for the lunges.

 

 

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