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Warm Up:

  • Row 500m
  • Banded shoulder stretch
  • Atlas Stretch
  • Quad Stretch
  • 10 strict chin-ups
  • 15 TTB
  • 20 wall balls
  • As a class: 4 rounds tabata hollow holds; then Burgener warm up

Strength:

Take 15 min. to find a heavy Squat Clean for the day

WOD:

20 min. AMRAP

  • 10 Squat Cleans @ 65% of today 1RM
  • 15 TTB
  • 20 wall balls
  • Run 200m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com