072414

you_may_be_cool_but_540.jpg

Warm up: (15 Min)

  • Run 800m
  • Bootstraps
  • Quad stretch
  • Iron cross
  • Scorpion
  • Shoulder mobility
  • Air squats x20
  • Pushups x10
  • Hollow rocks x20
  • Supermans x20

Strength: (25 Min)

Front squats

  • 8 @ 50%
  • 6 @ 60%
  • 4 @ 70%
  • 2 @ 85%
  • 1 @ 95%

WOD: (20 Min)

9 min EMOM

  • 1 hang squat clean + 2 front squats (55% of 1rm front squat)

For the remainder of the minute:

  • 0-2: burpee tuck jumps
  • 3-5: lateral burpees
  • 6-9: burpees

Score is number of burpees

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