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ATTN: NO CLASS FRIDAY 7 PM DUE TO THE CROSSFIT LEAGUE

Warm Up (15 Min):

  • 50 Singles R foot
  • 50 Singles L Foot
  • 50 Double Unders
  • Spiderman Stretch
  • Shoulder Mob
  • 2 Rounds
    • 3 Wall Climbs 
    • 5 Burpees
    • 10 Ring Rows
  • 1 Min toes and nose hand stand hold

Skill: (15 Min)

Atlas Stone 

WOD: (20 Min)

14 Min AMRAP

Ascending ladder by 2 

  •  Push Press
  • Pull Ups

2 Atlas stone lifts after every round

ex: 2 Push Press, 2 Pull Ups, 2 Stones

     4 Push Press, 4 Pull Ups, 2 Stones-

     6 Push Press, 6 Pull Ups, 2 Stones.....

Cool Down: (10 Min)

  • Shoulder mob
  • Foam roll
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com