010419

IMG_3443.jpg

Warm Up:

  • Run 400m

  • Quad Stretch

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Banded Pass Throughs x 10

  • Banded pull-aparts x 10

  • Mountain Climbers x 20

  • Hollow Rocks x 20

  • Supermans x 20

  • 5-10 min work on kipping TTB as a class

Challenge:

  • 5 min plank.

  • *each time you drop do 10 supermans

WOD:

On a 10min Clock:

8 min AMRAP

  • 7 Toes to Bar +(10 TTB)

  • 20 Double Unders +(50 Doubles)

then,

2 min AMRAP

  • Max Pull-Ups +(Max CTB)


TODAY’S MINDSET

TGIF! Do not sub singles, go for attempts or less reps. Try to get your toes to the bar! We’re not looking for beauty and grace as much as full reps today. If you can tuck-up and activate your shoulders, you can do it!



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