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Warm Up (15 Min):

TOGETHER

  • High knees x2
  • Buttkicks x2 
  • Side shuffle x2
  • Carioca x2
  • Inchworm w/ pushups x2
  • Atlas Stretch
  • Boot Straps
  • Shoulder sob
  • 10 Pike push-ups
  • 20 Air squats
  • 1 Min hollow hold

WOD A (15 Min):

  • Establish a heavy 1RM Squat Clean for the Day

WOD B (20 Min):

4 Min AMRAP

  • 2 Squat Cleans @75%
  • 4 Ring dips

2 Min Rest

4 Min AMRAP

  • 2 Squat Cleans @75%
  • 4 HSPU

Cool Down (10 Min):

  • Foam roll
  • Stretch

 

 

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