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Warm Up:

  • Row 500m

  • Quad Stretch

  • Piriformis

  • Air Squats x 15

  • KBS x 10

  • SL KB DL x 5 each side

  • Shoulder Mobility

  • Push-Ups x 12

  • Pull-Ups x12

  • Squat Series

Strength:

Back Squat Waves

  • 5 @ 70%

  • 3 @ 72 %

  • 2 @ 75%

  • 4 @ 72%

  • 3 @ 80%

  • 2 @ 85%

  • 3 @ 82%

  • 2 @ 85%

  • 1 @ 87%

WOD:

10 min AMRAP

  • 1 Rope Climb

  • 2 Atlas Stones

  • 3 Bar Muscle Ups

  • 30 Sit-Ups


TODAY’S MINDSET

Take your time on the BackSquat waves and stay tight. It’s a lot of reps, give your body enough rest between sets.

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