02/07/14

  Warm Up: (15min) 250 singles OR 100 double unders atlas stretch track hamstring iron cross scorpion shoulder mobility 20 air squats 10 pushups 3x 25 second hollow/arch hold SKILL: (25-30min) handstand/handstand pushup/handstand walk WOD: 10 mins: 30 seconds on, 30 second rest even minutes: hang power cleans (95/65) odd minutes: strict handstand pushups

 

Warm Up: (15min)
250 singles OR 100 double unders
atlas stretch
track hamstring
iron cross
scorpion
shoulder mobility
20 air squats
10 pushups
3x 25 second hollow/arch hold

SKILL: (25-30min)
handstand/handstand pushup/handstand walk

WOD:
10 mins: 30 seconds on, 30 second rest
even minutes: hang power cleans (95/65)
odd minutes: strict handstand pushups

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