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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Quad Stretch

  • Butt to wall x 1min

  • piriformis

  • D/F Mobility

  • Shoulder Mobility

  • Bar Lat Stretch

  • Wall Squats with a buddy T/S Press x 5

  • air squats x 10

  • Lat Rolls x 1 min each

  • Sit-Ups x 25

Strength:

Pausing OHS (3,3,2,2,1,1,1)

  • rest 3 seconds at the bottom of your squat.

then,

Front Squat

  • 4 @ 75%

  • 3 @ 80%

  • 3 @ 85%

  • 2 @ 90%

  • 1 @ 95%


TODAY’S MINDSET

Core strength and stability equals heavier squats. Learn to create stability with your breathe, while using your back to stabilize your torso. Keeping tension throughout the lift, especially at the bottom, will drastically improve them.





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