072214

WISHING JOEY HEIN A VERY HAPPY BIRTHDAY!!

Warm up: (10min)

  • Row 500m
  • Shoulder mobility
  • Atlas stretch
  • 10 pushups
  • 10 chin ups
  • 3 wall climbs
  • 1 min plank hold

Strength: (20 min)

3RM Bench Press

Wod: (30 Min)

7 min AMRAP

  • 32 pushups
  • 8 chin ups
  • 1 rope climb

2 min rest

7 min AMRAP

  • 32 tuck ups
  • 8 dips (benches/boxes/rings)
  • 1 muscle up (sub 3 burpee pullups)

Buy out: max rep barbell curl (115/75)

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com