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Warm Up (15 Min):

  • Row 500 M
  • Crossover hamstring stretch
  • Bootstraps
  • Spiderman stretch
  • Iron cross
  • Shoulder Mob
  • 15 Push-ups
  • 10 Pull-ups
  • 40 Sit-ups

Mobility (10 Min):

  • Front rack mobility with partner
  • Butt to wall hold (2 Min)

WOD (25 Min):

21-15-9

  • Front squats 95/65
  • Burpees
  • Pull ups

Cool down (5 Min);

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