062514

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Warm up: (20 Min)

  • Run 800m
  • Atlas stretch
  • Crossover hamstring
  • Side lunge
  • Shoulder mobility
  • Air squats x20
  • Pike pushups x10
  • V ups x20
  • Wall climbs x3

 

Strength: (25 Min)

  • Power clean
  • Hang squat clean
  • Squat clean

Do Not Put the Bar Down Between the 3 Movements

5 sets, increase weight each time

 

Wod: (15 Min)

15-12-9

  • Front squats (135/95)
  • Handstand pushups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com