101614

Warm up:

  • Run 200m
  • Bootstraps
  • Atlas stretch
  • Run 200m
  • Butt to wall
  • Calf stretch
  • Run 200m
  • Shoulder mobility
  • OHS x20
  • Strict pullups 3x3 (add weight if necessary)
  • Pushups w/rotation x10
  • V ups x20
  • Burgener warmup


Strength:
Establish a heavy snatch for the day (HA!)

Wod:
21-15-9

  • Hang power snatch (65% of 1 rep for the day)
  • Weighted box step ups (24"/20") (1.5/1pd)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com