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Warm up: (15 Min)

  • Run 400m
  • Atlas stretch
  • Squat series
  • Shoulder mobility
  • 20 OHS
  • Iron cross
  • T/s mobility with snatch grip
  • Lat rolls
  • 10 pull ups
  • 10 push ups
  • Burgener warm up 

 

Strength: (20 Min)

Snatch balance

  • 5x1

 

WOD: (25 Min)

5 rounds

  • 3 snatches (115/75)
  • 10 wall balls (20/14)
  • 10 HSPU 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com