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Warm Up:

  • Jumping Jacks x 25

  • Calf Stretch

  • Piriformis

  • Crossover Hamstring x 8

  • Air Squats x 10

  • Shoulder Mobility

  • Goodmorniing x 10

  • KBS at wall x 10

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB BS x 5

Strength:

Deadlift Waves

  • 3 @ 75%

  • 2 @ 80%

  • 1 @ 85%

  • 3 @ 80%

  • 2 @ 85%

  • 1 @ 90%

  • 3 @ 85%

  • 2 @ 90%

  • 1 @ 95%

** Buy in each set with 20 Double Unders. You can take your time between sets, but you must deadlift within 10-15 seconds of finishing your doubles.


Rx+ = 50 Dubs or 15 Triples - mix and match!


TODAY’S MINDSET

Lifting heavy under a little bit of stress. The weight getup there, so if you become unable to lift these percentages, revery back to the previous wave you were able to handle.

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