3-3-2014

WARM UP (15mins) high knees x2 butt kicks x2 side shuffle x2 walking atlas stretch x2 inchworm w/pushup  x1 duck walks x1 quad stretch (1 min. each leg) shoulder mobility 20 air squats 10 pullups 50 situps STRENGTH (25mins) front squats: 5 sets of 3- 5 seconds lowering to parallel, 3 second hold, hit the bottom and up! *increase weight each set. be smart. WOD 21-15-9 burpees knees to elbow

WARM UP (15mins)
high knees x2
butt kicks x2
side shuffle x2
walking atlas stretch x2
inchworm w/pushup  x1
duck walks x1
quad stretch (1 min. each leg)
shoulder mobility
20 air squats
10 pullups
50 situps

STRENGTH (25mins)
front squats:
5 sets of 3- 5 seconds lowering to parallel, 3 second hold, hit the bottom and up!
*increase weight each set. be smart.

WOD
21-15-9
burpees
knees to elbow

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