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Warm Up: (15 Min)

  • High knees x2
  • Butt kicks x2
  • Carioca x2
  • Side Steps x2
  • High Skips x 2
  • Boot Straps
  • Atlas Stretch
  • Butt to wall
  • 15 OHS
  • 15 Push Ups
  • 10 Strict Pull Ups

Strength: (25 Min)

Over Head Squat

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

WOD: (20 Min)

3 RFT

  • 400 M
  • 15 OHS 95/65
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com