122214

Warm Up: (15 Min)

  • 2 tabata rounds each of:

    Jumping jacks

    Mountain climbers

    air squats

  • Bootstraps
  • Spiderman
  • Squat Series
  • shoulder mobility
  • pull-ups x 10
  • push-ups x 15
  • single leg lateral jumps x 20
  • 35 hollow rocks

Strength: (25 Min)
 
Strict Press 

  • 3 x 10 at 50%

WOD: (20 Min)

Jailhouse 10 of

  • One Arm KB Strict Press (AHAP)
  • Box Jumps (30’/24”)

Rest 2 min.

Go Back up from 1-10 in jailhouse pattern

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