Warm Up:

  • High Knees
  • Butt Kicks
  • Spider-man
  • Piriformis Stretch
  • As a class- 5 Sprints and back
  • Boot Straps
  • Shoulder Mob
  • 10 OHS
  • 5 Strict Pull Ups
  • 10 Regular Pull ups
  • 10 Push ups


“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift

Back Squat 1-1-1

Shoulder Press 1-1-1

Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

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