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Wishing Jen and Christina A Very Very Happy Birthday!!!!

 

Warm up: (15 Min) 

  • Junk yard dog x 3
  • atlas stretch 
  • bootstraps
  • spiderman stretch 
  • shoulder mob
  • 10 pike push ups
  • 10 ring rows
  • 20 V-ups

Burgener warm up as a group

Strength (15 Min)

Strict Press

  • 8 @ 60%
  • 6 @ 70%
  • 4 @ 80%
  • 2 @ 90%
  • Max out @ 50%

 

WOD: (30 Min)

20 min AMRAP - (FOR QUALITY ----NOT ROUNDS)

Goal is to make each round successful quality lifts

  • 3 Squat Snatches (chose your own challenging weight )
  • 25 DU
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CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com