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Warm up: (15 Min)

  • Run 400
  • Atlas stretch
  • Rvs lunge with twist
  • Shoulder mobility
  • OHS x 20 PVC
  • 15 rvs push ups
  • 10 strict pull ups
  • 20 twisting sit ups (touch floor on opposite side of feet)
  • Accumulate 1 min L hold

 

Skill: (10 Min)

  • "Bring sally up" @55% body weight. 

 

WOD: (35 Min)

"21-15-9 kinda"

 

  • 8 DL (115/75)
  • 7 cleans
  • 6 STOH

 

  • 8 knees to elbow
  • 7 TTB
  • 6 L pull ups

 

  • 6,5,4 of the same

 

  • 4,3,2 of the same
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com