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Warm Up:

  • Row 500m
  • Back Roll to split 
  • Quad Stretch
  • Calf Stretch
  • Air Squat negatives x 5 (10 sec)
  • Shoulder Mobility
  • Goodmornings x 10
  • Burpees Broad Jumps
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • V-Ups x 15

Strength:

Sled pushes - big door to sidewalk

  • half the class on one side, half on the other
  • quickly rotate through one sled push each
  • increase weight by 10 lb each round until failure 
  • when your out, perform heavy farmer carry in place of sled push

WOD:

6 Rounds 

  • 10 Deadlifts (185/125)  +(275/185)
  • Row 250m

TODAY'S MINDSET

It's all about the posterior chain today. Sled Pushes will definitely prime the legs for those deadlifts. Keep your form on the deadlifts, don't get sloppy.

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