081018

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Warm Up:

  • Row 500m
  • Crossover Hamstring x 8
  • Quad Stretch
  • Calf Stretch
  • Shoulder Mobility
  • Banded Shoulder

Accessory Work:

  • Pull-Ups x 10
  • Ring Dips x 10
  • Tuck Jump Air Squats x 10
  • Knees to Squat x 5
  • Sit-Ups x 25
  • Walk-Over Push-Ups x 10

Strength:

Bench Press

  • 5 x 2 increasing each round

WOD:

6 Rounds

  • 1 Sand Bag Toss  (AHAP)
  • 7 Pull-Ups  +(CTB)
  • 1 Tire Flip (AHAP)
  • 7 Ring Dips  +(Muscle-Up Ring Dips)
  • Run 100m

TODAY'S MINDSET

Strongman lifting today. Protect the biceps! 

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