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Warm up: (20 Min)

  • Row 500
  • Quad stretch
  • Spider-Man x8
  • 20 hollow rocks
  • Cobra stretch
  • Iron cross
  • Shoulder mob
  • OHS x 10
  • Pull ups x 15
  • Push up with rotation x 20



Strength: (25 Min)

Banded front squats

10 @ 50%
6 @ 65
4 @ 75
2 @ 85
1 @ 90
8 @ 60

Wod: (15 Min)
1/2 class does:

4 min amrap

5 High box jumps (36"/30")
5 reverse burpees

Other half does

8 TTB
4 hand release push ups
12 air squats

Rest 2 min.  Switch.
 

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