070814

url.jpg

Warm Up: (15 Min)

  • Run 400 M
  • Crossover hamstring stretch
  • Iron Cross
  • Superman
  • Boot Straps
  • Shoulder Mob
  • 15 Pull Ups
  • 10 Pull ups
  • 20 Air Squats

Strength: (30 Min)

Deadlift 

  • 5x5
  • Inc Weight Each Set

WOD: (15 Min)

10 Min On the Clock

  • 0-2 Max OH Squat 75/55
  • 2-4 Plank Hold
  • 4-6 Shoulder to Over Head 75/55
  • 6-8 Hollow Hold
  • 8-10 Burpees over the bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com