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Warm Up: (15 Min)

  • 2 Min DU
  • Bootstraps
  • Atlas Stretch
  • Shoulder Mob
  • Good Mornings
  • Burpee Broad Jumps
  • 15 Gob Squats
  • 10 Pull Ups
  • 15 Push UPs
  • 30 Hollow Rocks

Skill: (15 Min)

  • Practice Hand Stand Push Ups and getting into the hand stand position

IF PROFICIENT AT HANDSTANDS

  • 3 X 3 Strict Press
    • Increase weight all 3 sets

WOD: (20 Min) 

12 Min AMRAP

  • 10 Deadlifts 135/95
  • 7 Burpees over the bar
  • 5 Front Squats 135/95
  • 3 HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com