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CROSSFIT COBALT WILL BE HOLDING A HOLIDAY DRIVE! LOOKING FOR NEW TOYS, BABY DIAPERS, WIPES, OR ANYTHING FOR A NEW MOTHER. GOODS WILL BE BROUGHT TO A LOCAL SHELTER. WE ARE ASKING THAT EACH MEMBER BRING ONE ITEM IN BY TUESDAY NIGHT. THANK YOU ALL!!!!

Warm Up:

  • Run 400m
  • Bootstraps
  • Side lunge x10
  • Atlas stretch
  • Shoulder mobility
  • Air squats x15
  • Strict chest to bar Pullups x10
  • Strict toes to bar x10
  • V ups x25

 

STRENGTH:

Front Squat

3 seconds down, 3 seconds at bottom, and up

  • 3-3-3-3-3 (increase weight each set)

 

WOD:

5 min AMRAP:

  • 8 front lunges (65% of highest weight done at front squats)
  • 8 chest to bar

Rest 2 mins

5min AMRAP:

  • 8 front rack lunges (55%)
  • 8 toes to bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com