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Warm Up:

  • Run 400m
  • Calf Stretch
  • Atlas Stretch 
  • Bootstraps
  • Pect Stretch on Rig
  • Shoulder Mobility
  • Banded Shoulder

Accessory Work:

  • Pull-Ups x 12
  • Rvs. Push-Ups x 10
  • Air Squats x 15
  • Weighted Jumps Ropes x 25
  • BB DL, HSC, SP x 5

WOD:

3 rounds:

  • Run 400m
  • 5 Squat Cleans
    • Rd. 1 (95/65) Rd. 2 (135/95) Rd. 3 (155/115)  
    • Rd. 1 +(135/95) Rd. 2 (155/135)  Rd. 3 (185/135)
  • 10 Front Squats

TODAY'S MINDSET

One bar per person on this one. Have you weights ready to go for each round. Expect to take a little more time each round. Pace the runs so you have some let for the squats.

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