052014

Warm Up: (15 Min)

  • Row 500 M
  • Bootstraps
  • Spiderman
  • Crossover hamstring stretch
  • Duck Walks
  • Atlas Stretch
  • Shoulder Mob
  • 10 Ring dips
  • 10 Pull Ups
  • 15 Air Squats
  • 25 V-Ups

Strength: (30 Min)

Establish a 1 RM Complex

  • Power Clean - Hang Clean - Push Press
  • Power Clean - Hang Clean - Push Jerk
  • Power Clean - Hang Clean - Split Jerk

1 Rep is the completion of all 9 movements without putting the bar down

WOD: (15 Min)

8 RFT

  • 8 KBS 53/35
  • 8 Push Ups
  • 8 TTB
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com