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ATTN: NO 7 PM CLASS DUE TO THE CROSSFIT LEAGUE

Wishing Keely a very Happy Birthday!!
 

Warm Up: (15 Min)

  • Run 400 M
  • Spiderman
  • Scorpion Stretch
  • Cobra Stretch
  • Shoulder Mob
  • 1 Min hollow hold
  • 2 Rounds
    • 10 push ups
    • 10 Gob Squats
    • 20 Supermans

Strength: (25 Min)

Jerk: Push or Split

Establish a 1RM for the day

WOD: (20 Min)

2 RFT

  • 5 Power Cleans 185/135
  • 10 Burpees over the bar
  • 3 Front squats 185/135
  • 30 Jumping Lunges
  • 1 Clean and Jerk 185/135
  • 50 Weighted Jump Ropes

 

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