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Warm Up: (15 Min)

  • Run 400 M
  • Bootstraps
  • Shoulder Mob
  • Atlas Stretch
  • 10 Strict Pull Ups
  • 15 Push Ups
  • 30 Sit Ups
  • 15 Wall Balls

Mobility: (15 Min)

  • Piriformis
  • Butt to Wall
  • Quad Smash

WOD: (30 Min)

For time:

  • 135 pound Thruster, 15 reps
  • Run 200 meters
  • 95 pound Thruster, 20 reps
  • Run 400 meters
  • 65 pound Thruster, 30 reps
  • Run 800 meters
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com