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Warm up: (15 Min) 

  • 100 jump ropes
  • 50 DU
  •  Track stretch
  • Iron cross
  • Shoulder mob
  • 10 KB swings
  • 10 KB SDHP
  • 10 pull ups
  • Max hollow hold

Strength: (20 Min)

Deadlift

  • 8 @ 50%
  • 6 @ 70%

3 sets of:

  • 3 @ 80%

WOD: (20 Min) 

12min emom

3 deadlifts @ 70%

  • Even Min
    • 5 burpees over the bar
  • Odd Min
    • 10 V ups on odd min
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com