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Warm Up:

  • Roll Quads with bar or roller x 1 min each
  • HN, BK, SS, CAR, NK'S
  • Quad Stretch
  • Calf Stretch
  • Bootstraps

Accessory Work:

  • Air Squats x 10
  • CTB x 10
  • Bomb Diver Push-Ups x 10
  • Pike Push-Ups x 10
  • Mixed Grip burpee pull-ups x 5
  • V-Ups or strict TTB x 10
  • BB DL, HC, HSC, SP, FS x 5 each

Strength:

7 min EMOM

  • (Power Clean + Hang Squat Clean + Power Jerk) @ 70% Clean  +(75%)

WOD:

13 min AMRAP

Buy In: Run 400m or Row 500m

  • 1 Rope Climb
  • 3 Hang Power Cleans (135/95)  +(185/135)
  • 5 TTB
  • 7 HSPU

TODAY'S MINDSET

If you're feeling sore, remember....at least you don't have to row a marathon today.

 

 

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