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Warm Up:

  • 4 rounds tabata 
    • high knees round 1&2
    • Tuck jumps round 3&4 
  • Boot straps 
  • T spine 
  • Banded shoulder 
  • Shoulder mob 
  • 10 ring rows 
  • 15 tuck ups 
  • 30 mountain climbers

Strength: 

5 Rounds, increasing weight each time:

5 rounds (without putting the bar down) of 

  • 5 strict press
  • 4 push press 
  • 3 push jerks 

WOD:
10 min emom of 

  • 1 dead lift
  • 2 hang clean 
  • 3 strict press
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com