072418

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Warm Up:

  • Run 400m
  • Calf Stretch
  • Side Lunge with Reach x 10
  • Squat Series
  • Wall Squats x 10
  • Shoulder Mobilty
  • Thread the needle 30 each
  • Bar Lat Stretch :30 x 2
  • Pull-Ups x 10
  • Push Ups x 10
  • V-Ups x 20

Strength:

OHS with 3 second pause at bottom

  • 3, 3, 2, 2, 1, 1, 1

WOD:

Ascending Ladder by 3 of:

  • OHS (75/55)  +(115/75)
  • Ring Push-Ups

TODAY'S MINDSET

Pausing at the bottom of your OHS is going to force you to keep your core engaged. It's important to lead up with the bar, not your behind! Active shoulders and keep your head up.

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