082114

Warm up:

  • Run 400
  • Crossover hamstrings
  • Butt to wall x 1 min
  • Bootstraps
  • Calf stretch
  • Shoulder mobility
  • OHS x 10
  • 6 strict pull ups
  • Handstand shoulder touches (same side) x 20
  • Cobra stretch
  • Burgener



Strength:

Snatch deadlift / hang power snatch / squat snatch

  • 3x5 reps Increasing weight each set


Wod:
6 min ascending ladder by 3 of:

  • Power snatch
  • Air squats


Rest 1 min

Descend by three from where you got up to. Your score is the time it takes you to go back down to 3 of each.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com