020314

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Warm Up: (12 Min)

  • 2 Min Double Unders
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mobility
  • 5 Inchworms w/ push up in place
  • 5 Strict pull ups
  • 20 Air Squats
  • 3 x 20 sec ea. hollow and arch hold
  • Class Burgner

Strength: (30 Min)

20 Min to establish a heavy HANG SNATCH for the day

--Power or Squat--

WOD: (15 Min)

4 Minutes:

  • 40 Double Unders
  • 20 Tuck Ups
  • Remaining time: max hang snatch at 75-80%

Rest 2 Min

4 Mins:

  • 40 Double Unders
  • 20 Tuck Ups
  • Remaining time: max hang snatch at 65-70%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com