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Warm Up:

  • Run 400m
  • Side Lunge with Reach x 10
  • Spiderman 
  • Quad Stretch
  • Calf Stretch
  • Pect Stretch on rig
  • Thread the needle x 2

Accessory Work:

  • Goblet Squats x 10
  • Pistol Rolls x 6
  • Pull-Ups x 10  +(add 5 muscle ups)
  • Pike Push-Ups x 10

Dragon Flags x 5

SKILL: Kick up to wall/Tripod Positioning/Kipping HSPU

WOD:

14 min AMRAP

2 Rounds of:

  • 10 HSPU  +(deficit 45/35)
  • 10 Pistols

Then, 

2 Rounds of:

  • 10 TTB
  • 10 Box Jump-Overs (24/20)

TODAY'S MINDSET

Working on some gymnastics today. In the skill we'll be practicing being upside-down, adn starting to get that kip for HSPU.

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