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Warm Up (15 Min):

  • High Knees x2
  • Butt Kicks x2
  • Side Shuffle x2
  • Carioca x2
  • Bear Crawl x1
  • Inch Worm x1
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mob
  • Air Squats x20
  • Strict Pull Ups x 10
  • Hollow rocks x20
  • Superman rocks x20

Skill: (15 Min)

  • Kettlebell Snatch

WOD (30 Min)

17 Min AMRAP

  • 5 Gob squat
  • 10 KB snatch
  • 15 KB Box step ups
  • 20 KB Russian twists
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com