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Warm Up ( 15 Min):

  • Run 400M
  • Atlas
  • Bootstraps
  • Squat series
  • Shoulder Mob
  • 15 OHS
  • Quad stretch
  • 10 Pull Ups
  • 10 Push Ups
  • 25 Hollow Rocks

Strength: (25 Min)

  • 10 Squat Cleans 55%
  • 7 Squat Cleans 60%
  • 5 Squat Cleans 65%
  • 2 Squat Cleans 75%
  • 8 C&J 60%

WOD: (20 Min)

14 Min EMOM

  • 2 C&J @ 55%
  • 1 Bar MU
    • Sub 3 pull ups

 

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