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Warm up: (15 Min) 

  • Run 800
  • Atlas stretch
  • Iron cross
  • Banned shoulder stretch
  • Shoulder Mob
  • 3 wall climbs 
  • 10 ring dips
  • 15 KB swings
  • 20 sit ups
  • Burgener warm up 

Strength: (25 Min)

  • Take 25 min work up to a heavy squat clean

WOD: (20 Min)

15 min amrap 

  • 3 HSPU
  • 6 squat cleans (70% of the day)
  • 12 one arm KB swings (1.5/1pd)
  • 24 box jumps (24/20) 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com