110514

Warm Up:

  • 2 min double unders
  • Atlas stretch
  • Piriformis 
  • Track hamstring
  • Shoulder mobility
  • Air squats x20
  • Strict pullups 3x5
  • Sit-ups x50

Wod:

  • 1 muscle up
  • Run 800m
  • 'DT'
    • 5 rds
      • 12 deadlifts (155/105)
      • 9 hang power cleans
      • 6 push jerks
  • 100 double unders
  • 1 muscle up

(Mini version)

  • 1 muscle up (3 ring rows/3 ring dips)
  • Run 400m
  • DT(3 rds, not 5)
  • 50 double unders
  • 1 muscle up (3 ring rows/3 ring dips)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com