090114

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Warm Up:

  • Run 400 M
  • Bootstraps
  • Atlas Stretch
  • Quad Stretch
  • Shoulder Mob
  • 20 Air Squats
  • 10 Strict Pull Ups
  • 10 Push Ups
  • 20 V-Ups

Plank Cirlcle:

  • Everyone holds plank in circle
  • 1 by 1 each person 2 footed hops around planking classmates

WOD:

"The Chief"

Max rounds in 3 minutes of:

  • 135 pound Power cleans, 3 reps
  • 6 Push-ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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