021119

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Warm Up:

  • Row 500m

  • Back Roll to Split x 8

  • Calf Stretch

  • Walking Lunges x 10

  • Shoulder Mobility

  • 2 Rounds:

    • 7 CTB

    • 7 Supermans

    • 7 pikes

    • 7 Leg raises to rig post

Aerobic Capacity training:

5 Rounds:

  • :12 Max HSPU followed IMMEDIATELY by:

  • :48 Max PVC Strict Press

WOD:

2 Rounds:

  • 1 min Row for Max Cals

    • rest: 30

  • 1 min Burpees to the Bar

    • rest :30

  • 1 min Bar Facing Burpees

    • rest :30

  • 1 min Burpee Box Jump Overs

    • rest :30

  • 1 min Recovery Movements: (5 Recovery Air Squats + 4 Push-Ups with rotation)

    • rest :30


TODAY’S MINDSET

The HSPU Challenge doesn’t seem too bad, but give it a second…you’ll see. Don’t be afraid to go to the pain cave, you’ll see results. Then, build that engine with burpees. Fall down. Get back up. Breathe.

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