121614

Warm Up: (10mins)

  • 50 singles
  • 50 doubles
  • Track hamstring
  • D/F with band
  • Atlas stretch
  • Shoulder mobility
  • Air squats x20
  • Kb swings x15
  • Pushups w/rotation x10
  • Hollow rocks x20
  • Superman rocks x20


Tabata: all with a wallball (15mins)
 

3 rounds of each:

  • overhead ball tosses right against wall
  • Throw ins to wall
  • Ball slams side to side


WOD: (35mins)
 

30-24-18-12-6

  • Single arm KB snatches (53/35)
  • KB box step ups (24"/20")
  • Russian twists (with KB)


*snatches are not each arm. Ex: 30 would be 15 on left and 15 on right arm

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com