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Warm Up (15 Min):

  • High knees x2
  • Butt kicks x2
  • Side shuffle x2
  • Walking atlas stretch
  • shoulder mob
  • Inch worms
  • Burpee Broad Jumps
  • Bootstraps
  • 20 air squats
  • 10 ring dips
  • 25 sit-ups

Strength (30 Min):

Deadlift

  • 5 @ 50%
  • 5 @ 65%
  • 5 @ 75%
  • Max reps @ 85%

WOD (15 Min):

3 Min AMRAP

  • 5 Ring dips
  • 20 air squats

1 Min Rest

3 Min AMRAP

  • 5 HSPU
  • 20 Sit ups

1 Min Rest

3 Min AMRAP

  • 5 Push ups
  • 20 Jumping lunges
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com