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Warm up 

  • In place 30 seconds each 
    • High knees 
    • Butt kick 
    • jumping jacks tuck jumps 
  • Quad stretch 
  • DF mobility 
  • Track stretch 
  • Shoulder  mobility 
  • 15 ring rows 
  • 15 wall ball shots
  • 15 hollow rocks 
  • 15 super man rocks 

Strength:

Thrusters 3x3x3x3x3 

WOD:

"11.6"

7 min AMRAP - Ascending ladder by 3's

  • Thrusters (100/65)
  • Chest to Bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com