Warm up: (15min)

Shark tag (one person it, everyone else runs from one wall to the other[or play outside in street] if you get tagged, 5 burpees and then off to the side alternate between hollow and superman hold until game is over)


Stretch as needed for rest of time. 


Strength: (20min)

Back squat 5x3

  • 3 seconds down, hold for 2 seconds, hit the bottom and stand up


Wod: (20min)

10min EMOM

  • 3 back squats (185/135)
  • double unders remainder of minute. COUNT!



  • Run 400m as a class
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com