110314

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman Lunges x 10
  • Boostraps
  • Shoulder Mobility
  • Air Squats x 20
  • Pike Push-Ups x 15
  • Strict Pull-Ups x 10
  • V-Ups x 20
  • Superman Rocks x 20

Mobility:

  • Banded Hips x 3
  • Butt to Wall

WOD:

21-15-9

  • Air Squats
  • Hand Release Push-Ups

12-9-6

  • Front Squats (135/95)
  • HSPU

9-6-3

  • Squat Cleans (185/125)
  • Deficit HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com