031214

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Warm Up (20 Min):

  • 1 Min Singles
  • 2 Min DU's
  • Track Stretch
  • Boot straps
  • Spiderman
  • Iron Cross
  • Shoulder Mob
  • 15 Ring Rows
  • 15 Squat Jumps
  • 3-5 Min additional shoulder Mob

Strength (15 Min)

15 Min to establish a 1RM Push Jerk

5-3-3-1-1-1

WOD (20 Min):

Jailhouse 10 

  • Push Press 50% of 1RM
  • Box Jumps (30/24)

Cool Down (5 Min):

Class Buy out max plank hold

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