051214

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Warm Up: (20 Min)

  • Run 400 M
  • Atlas Stretch
  • Spiderman
  • Shoulder Mob
  • 10 OHS
  • 10 Pull Ups
  • 15 Push Ups
  • 25 Sit Ups
  • Bootstrap challenge
    • Everyone starts in bootstrap position, try to knock everyone else over without letting go of your feet or your out, get knocked over and you're out

Strength: (20 Min)

Snatch Balance

  • 2-2-2-2-2

WOD: (20 Min)

Buy in

  • 25 Sit Ups
  • 25 Hollow Rocks
  • 25 Supermans
  • 25 Sit Ups

5 Rounds at 65% of your 2 rep max snatch

  • 2 OHS
  • 4 Front Squats
  • 6 Back Squats
  • 10 Tuck Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com