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ATTENTION:

OVER THE NEXT 5 WEEKS FRIDAY NIGHT CLASSES WILL BE FOR THE CROSSFIT OPEN. WE WILL BE RUNNING HEATS FRIDAY NIGHTS FROM 5-8PM(REGULAR HOURS) FOR ANYONE LOOKING TO COMPETE. TO THOSE NOT LOOKING TO COMPETE SPOTS TO WORK OUT WILL STILL BE AVAILABLE. 

MAKE  UPS FOR THE OPEN WODS WILL BE HELD SATURDAY 12pM (NOT DURING OUR GROUPON MAKE UPS) AND SUNDAY AT 11AM

IF YOU ARE LOOKING TO COMPETE YOU NEED TO BE JUDGE BY A CERTIFIED JUDGE.       IF YOU ARE PLANNING/AIMING TO MAKE REGIONALS YOU NEED VIDEO RECORDING

Warm Up: (15 Min)

  • Row 500 M
  • Boot Straps
  • Shoulder Mob
  • Spiderman Walks
  • Hamstring Cross Over
  • 20 Jumping Squats
  • 15 KBS
  • 10 Pull Ups
  • 15 Push Ups
  • 1 Min Hollow Hold

Strength: (20 Min)

  • 5X2 Hang Clean @ 70% - rest 90 sec.

WOD: (20 Min)

5 Min EMOM @ (155/135)

  • 3 Cleans 
  • 1 Jerk 

2 Min Rest

5 Min Amrap

  • 20 Double Unders
  • 10 KBS (1.5/1 pd)

Cool Down (5 Min):

FOAM ROLL AND STRETCH

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