021814

4-Flyin-Ryan-Principle-Poster.jpg

Warm Up (15 Min):

  • 100 DU's
  • Spiderman
  • Inch worm
  • Bear Crawl x2
  • Shoulder Mob
  • 50 Sit Ups
  • 20 OHS
  • 10 Push Ups
  • 10 Pull ups

Strength (25 Min):

  • Bench
    • 10 - 50%
    • 8 - 60%
    • 6 - 70%
    • 4 - 80%
    • 2 - 90%
    • 1 - 95%
    • 10 perfect reps at 50

WOD (20 min):

  • 4 min AMRAP
    • 5 Hang cleans 135/95
    • 30 Sit-ups
  • Rest 1 min
  • 4 min AMRAP
    • 5 SDHP 135/95
    • 30 Russian twist 20/14
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com