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Warm up: (15 Min)

  • Run 400m
  • Bootstraps
  • Atlas stretch
  • Crossover hamstrings
  • Quad stretch
  • 20 air squats
  • Shoulder mobility
  • 20 Handstand shoulder taps (same side)
  • 10 pull ups
  • 10 push ups
  • 30 twisting sit ups


Strength: (20 Min)

 

  • Split jerk

Work up to a heavy, well executed 1 rep for the day. You do not have to max out.

WOD: (25 Min)

15 min emom

  • Clean and jerk @ 65% of today's strength
  • 12 Russian twists
     
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com