082514

Warm Up:

Warm Up: (15 Min)

  • High knees x2
  • Butt kicks x2
  • Carioca x2
  • Side Steps x2
  • High Skips x 2
  • Duck Walks x2
  • Boot Straps
  • Atlas Stretch
  • Butt to wall
  • 20 Air Squats
  • 10 Burpees
  • 10 Strict Pull Ups

Strength: (25 Min)

Back Squat

  • 2 x 5 @ 65%
  • 8 @ 70%
  • 2x2 @ 75%
  • 1 @ 80 @

WOD:

4 min AMRAP

  • 10 Jumping Lunges
  • 5 Burpees
  • 10 Tuck Ups

1 Min Rest

3 Min AMRAP

  • 10 Jumping Lunges
  • 5 Burpees
  • 10 Tuck Ups

1 Min Rest

2 Min AMRAP

  • 10 Jumping Lunges
  • 5 Burpees
  • 10 Tuck Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com