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Warm up: (15 Min)

  • singles for 2 min
  • doubles for 1 min
  • crossover hamstrings
  • bootstraps
  • periformas
  • Shoulder Mod
  • 10 ring dips
  • 10 pull ups
  • 20 air squats
  • 2 min plank hold as a group

Skill 

  • Review Med Ball Clean 

WOD: (30 Min) 

4 rounds

1 min @ each movement (FGB style)

  • Weighted Box Step Ups (use whatever you want, slam ball, med ball, dumbbells, plates...etc)
  • Knees to Elbow
  • Med Ball cleans
  • Ring Dips
  • Burpees
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com