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shark-squats.jpg

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!

 

CASHOUT:

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