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Warm Up:

  • Row 20 cals

  • Back Roll to Split x 8

  • Calf Stretch

  • Roll Quads x 1 min

  • Air Squats x 10

  • Shoulder Mobility

  • PVC Strict Press x 10

  • Pull-Ups 3 x 5

  • Mad Ball Cleans x 10

  • V-Ups x 20


Conditioning:

5 Rounds

  • Sprint 10/7 Cals, rest :30 +(15/10)

WOD:

  • 60 HSPU

  • 60 Pull-Ups +(CTB)

  • 60 Goblet Squats (35/25) +(53/35)


TODAY’S MINDSET

Scale the WOD in a way that you can do at least 10-15 UB to start each movement. In reality, you should moving quickly through each of them, without ever doing less than 3-4, even towards the end. There is no cap, so save yourself the trouble and don’t be a hero. Legit reps that are scaled are infinitely better than half-assed Rx ones!

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