102414

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Warm up:

  • 1 min. Jump Rope (get fancy- style points will be awarded)
  • Max Unbroken double unders - 3 attempts
  • Spiderman
  • side lunges x 10
  • cobra stretch
  • piriformis
  • 15 air squats with banded knees
  • shoulder mobility
  • 5 wall climbs
  • 25 hollow rocks
  • 25 supermans
  • strict pull-ups 3x5
  • review OH presses


Strength:
4 rounds (unbroken); increasing weight

  • Strict Press x 3
  • Push Press x 5
  • Max Push Jerks
     

WOD:

3 min. AMRAP

  • 5 Ground to OH (115/75)
  • 7 Med Ball Cleans (20/14)

Rest 1 min.

3 min. AMRAP

  • 3 HSPU
  • 6 Pistols

Rest 1 min.

3 min. AMRAP

  • 1 Wall Climb
  • Sprint down and back
  • 5 air squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com