091814

WARM UP:

  • 50 jump ropes (25 left 25 right )
  • 50 DU 
  • Boot straps 
  • Atlas 
  • Iron cross 
  • Shoulder mob 
  • 20 good mornings
  • 15 hollow rocks
  • 10 pull ups
  • 5 x 30 sec descending pull up ( try to lower your self the whole time with no pause )
  • 5 min mobility : quad smash with ball 
  • Butt to wall


SKILL:  atlas stones 


WOD:
For time (30 min cap) 

  • 25 du 
  • 5 pullups 
  • 50 du 
  • 10 pull ups 
  • 75 du
  • 15 pull up 
  • 100 du 
  • 20 pull ups

*E2MOM perform atlas stone lift in an ascending ladder by ones (95/65)

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