062314

43e4cdd965d18d70d34874aecf7d3926.jpg

WARM UP(10mins)

  • Run 400m
  • Atlas stretch
  • Bootstraps
  • Shoulder mobility
  • Push-up with rotation x10
  • Pullups x10
  • Air squats x20
  • Tuck ups x20

 

STRENGTH(35mins)

  • Strict press 3-3-3-3
  • Push press 2-2-2-2
    • (start with weight you ended with for SP)
  • Push OR Split jerk 1-1-1-1-1
    • (Start with weight you ended with for PP)

*increase weight based on 1RM for each lift, you do not want to be doing more than 4 sets of strict or push press

WOD:

9min AMRAP

  • 5 burpees
  • 10 tuck ups
  • 15 air squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com