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Warm up: (20 Min)

  • High Knees x2
  • Butt kicks x 2
  • Side shuffle x 2
  • Carioca x2
  • Bootstraps
  • Spiderman Stretch
  • Shoulder Mobility
  • 20 Air Squats
  • OH Walking Lunges
  • 15 Pull ups
  • 15 Push ups 
  • 10 Handstand shoulder touches

 

Skill:

  • One arm kb swing to snatch

 

WOD:

 18 min. AMRAP

  • 20  Single arm kb OHS (53/35) 
    •  10 L, 10 R
  • 12 box jumps
  • 24 American kb swings
  • 12 box jumps
  • 20 goblet squats 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com