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Warm Up: (10 Min)

  • 30 sec jog in place
  • 30 sec straight jumps off toes
  • 30 sec jog in place
  • 30 sec tuck jumps
  • Bootstraps
  • Atlas Stretch
  • Side lunge with reach
  • Shoulder Mob
  • 20 Air Squats
  • 5 Strict pull ups
  • 20 Hollow Rocks

Strength: (25 Min)

Front Squat

  • 7 @ 50%
  • 5 @ 60%
  • 3 @ 70%
  • 2 @ 80%
  • AMRAP @ 65%

WOD: (15 Min)

12 Min AMRAP

  • 5 Pullups
  • 7 Burpees
  • 9 Box Jumps

Cool Down: (10 Min)

Mobility---You Choose what you want to stretch, ask us and we will give you some good stretches!!

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