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Warm Up:

  • Row 20 cals
  • Quad Stretch 
  • Piriformis
  • Air Squat Negatives  x 5 (10 sec)
  • Shoulder mobility
  • Inch Worms
  • Crab Walk Fwd
  • Crab Walk Backward
  • Back Roll to Stand x 5
  • Pull-Ups x 10
  • Cobra Stretch
  • Iron Cross
  • V-Ups x 10

WOD:

On a 15 min Running Clock...

4 min AMRAP

  • 1 Rope Climb
  • 5 TTR
  • 10 Air Squats

Rest 7 min - during the rest:

  • 1 min Rebound
  • 1 min Child's Pose
  • :30 Downward Dog
  • :30 Bootstraps
  • :30 Standing Quad Stretches (alternate legs)
  • :30 Crossover Hamstrings (alternate legs)
  • :30 thread the needle (R)
  • :30 thread the needle (L)
  • 1 min Squat Series
  • 1 min to get ready for...

4 min AMRAP

  • 3 Med Ball Back Roll to Stand (20/14)
    • (ball hits ground overhead and presses out over ears in standing)
  • 3 Burpees over Med Ball

Rx+ wear a vest for part one


TODAY'S MINDSET

A little bit of a guided recovery between AMRAPs. We're looking for full cardio recovery, with joints and muscles staying warm and ready to go. 

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