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Warm up: (15 Min)

  • 100 Singles
  • 50 R foot 
  • 50 L foot
  • Boot Straps
  • 20 Back Ext
  • 10 Burpees 
  • 15 Box Jumps
  • 10 Strict Pull ups
  • 30 Sit Ups

Strength: (20 Min)

Tempo Deadlifts  2-1-2-1

5-5-5-5-5

Increase weight every set

WOD: (25 Min)

21-15-9-6-3

  • Burpee Box Jumps 24/20
  • KBS 53/35
  • Pull Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com