010719

sport-inspiring-workout-and-fitness-gym-motivation-vector-20914853.jpg

Warm Up:

  • Row 750m

  • Calf Stretch

  • Piriformis

  • Back Roll to Split x 10

  • Jumping air squats with pause x 10

  • Shoulder Mobility

  • Banded Shoulder

  • Pull-Ups x 10

  • Rvs. Push-Ups x 10

  • BB DL, HC, SP, BS x 5 each

  • Tall Jerks 2 x 3


Strength:

Split Jerks

  • work up to a heavy 1 rep in 5-10 min.

  • then, 5 x 1 at 75% of that


WOD:

13 min AMRAP

  • 7 Clean and Jerks (115/75) +(155/115)

  • 7 Ring Dips +(3 Muscle-Up + Ring Dip)

  • 7 Box Jumps Overs (24/20)


TODAY’S MINDSET

The strength isn’t necessarily a 1RM. Just build up to something heavy for the day and then back it off to reinforce good form.

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