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Warm up:  (20 min)

Row 400m
Cobra stretch
Iron Cross
spiderman
reverse lunch with twist over front knee
side lunges x 10
shoulder mobility
OHS x 15
10 pull-ups
10 TTB
10 Push-Ups
Bear Crawl x 2
Wall climb x 3

Plank Challenge as a class. (Entire class holds plank, last person jumps over everyone until they reach the end and yell “go”; next person jumps over plunkers until the end..etc… until across the room)


WOD:  (15 min)
 

Half the class will perform


5 min. AMRAP

  •  Bear Crawl down and back
  • 5 HSPU


while the other half performs:
 

5 min. AMRAP

  • 3 hang cleans
  • 10 air squats
  • 5 pull-ups


rest 2 min. and switch


STRENGTH: Max Yolk Carry (20 min)


Cool Down: (5 min)

  • Cobra stretch
  • Iron Cross
  • Quad Stretch
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com