010319

IMG_3632.jpg

Warm Up:

  • Row 500m

  • Piriformis

  • Spiderman Stretch

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups 3 x 5

  • Push-Ups 3 x 5

  • BB DL, HC, FS, FR Sots Press x 5 each

  • Burpees over the bar x 5

STRENGTH:

4 Rounds

  • 1 x (Push Press + Thruster + Push Jerk) @ 90-95% of your 1RM Thruster

  • 7 x Back Squat at same weight.

WOD:

“Vader”

3 Rounds

  • Row Cals (24/17)

  • 21 Wall Balls (20/14)

  • 18 DB Snatch (35/20) +(50/35)

  • 15 Burpees over the rower (or parallette if sharing rowers)


TODAY’S MINDSET

This is a Comptrain Benchmark. See what you get, compare your score online if you like. A little bit different than the three rounds of King Kong. This one is light and fast. Don’t overthink the burpees, fall down, and get back up….they’ll be over before you know it.

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