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Warm Up:

  • Run 800m
  • Back Roll to Split x 8
  • Downward Dog with calf stretch x 1 min
  • Spiderman
  • Side Lunges with squat x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • Banded Shoulder
  • Ring Pull-Ups x 5
  • Hips to Rings x 5
  • Ring Dips x 5
  • 2 Tabata Rounds each:
    • Russian Twists
    • Grasshoppers
    • Scorpion Stretch

WOD:

6 min AMRAP

  • 7 SDHP (95/65)  +(135/95)
  • Sprint to bottom of driveway and back

rest 3 minutes

6 min AMRAP

  • 10 Pistols
  • 5 Jumping Bar Muscle-Ups  +(Ring Muscle-Ups)

TODAY'S MINDSET

Go hard for bot AMRAPS, you should be able to recover almost fully in the 3 min rest. Scale the pistols to rolling, from a box, or side lunge.

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