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Warm Up:

  • HK, BK, SS, CAR, NK’s

  • Quad Stretch

  • Side Lunge with Squat x 10

  • Shoulder Mobility

  • Goodmorning x 10

  • PVC Back Rack Walking Lunge x 10

  • 3 Rounds NFT

    • 8 KBS

    • 5 Hollow Rocks

    • 5 Supermans

    • 5 Pull-Ups

  • 3-5 min. free work/double practice

Strength:

Deadlift 2,2,2,2,2,2

WOD:

  • 20 Double Unders +(50 DU’s)

  • 15 Deadlifts (185/135) +(225/155)

  • 20 Double Unders +(15 Triples or attempts)

  • 10 Deadlifts (225/155) +(275/185)

  • 20 Double Unders +(50 DU’s)

  • 5 Deadlifts (275/185) +(315/205)


TODAY’S MINDSET

Working fast on the WOD, but most of your speed should be with the doubles and adding weights. The deadlifts will get heavy fast, and that’s where you need to slow down and ensure proper form. Organize from the top, make each lift perfect.

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