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Hotshots19_th.jpg

Warm Up: (15 Min)

  • Run 400 M
  • Bootstraps
  • Shoulder Mob
  • Atlas Stretch 
  • 20 Air Squats
  • 15 Ring Rows
  • 15 Push ups
  • 30 Sit Ups

WOD: (45 Min)

"Hotshots 19"

Six rounds for time of:

  • 30 Squats
  • 19 Power clean 135/95
  • 7 Strict Pull-ups
  • Run 400 meters

 

BW Hotshots 19

  • 30 Squats
  • 19 Med Ball Cleans
  • 7 Strict Ring Rows
  • Run 400 meters
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com