011019

Cool-awesome-Typography-Art-Posters-1-28.jpg

Warm Up:

  • Row 400m

  • Bootstraps

  • Piriformis

  • Air Squats x 10

  • Shoulder Mobility

  • KBS @ wall x 10

  • Med Ball Clean Wall Balls x 10

  • Inch Worms in place x 5

  • Superman Arch to Hollow Rock x 10

SKILL: Rowing technique

WOD:

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 3 Hang Power Cleans (95/65) +(135/95)

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 5 Push-Ups

5 Rounds

  • Row 10/7 cals or Airdyne 25/20 cals

  • 7 Air Squats +(Jumping Air Squats)


TODAY’S MINDSET

Quick Rounds! Don’t spend too much time transitioning and don’t get ugly on the row. One deep breath and get moving.

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