111014

Warm Up:

  • Run 400m
  • Spiderman stretch x 6
  • Squat Series
  • Air Squats x 15
  • Shoulder Mobility
  • Handstand shoulder Taps x 10
  • Strict Pull-Ups x 10
  • Pike Push Ups x 10
  • Tuck-Ups x 25
  • Burgener

Strength:

  • Find a heavy 1RM Snatch for the day

WOD:

8 min. AMRAP

  • 8 Box Jumps (24"/20")
  • 6 Wall Balls (20/14)
  • 4 Power Snatches at 50% of the Days 1RM
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com