100314

Warm up:

  • Run 400m
  • Quad Roll (2 min.)
  • Bootstrap
  • Inch Worm x1
  • 10 walking lunges
  • Iron Cross
  • shoulder mobility
  • max rep strict pull ups
  • 15 dynamic push-ups (1 level higher than last time)
  • 20 air squats
  • hip circles x 10 each way

 

Skill/Strength: Clean and Jerk, find a heavy 1RM for the day

 

WOD:

7 min. EMOM

  • 2 Clean and Jerks at 70% 
  • 1 Muscle-Up, or 10 supermans
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com