090314

Warm up: (15 Min)

  • :30 high knees
  • :30 tuck jumps
  • :30 butt kicks
  • :30 jumping jacks
  • At last stretch
  • SpiderMan lunge
  • Shoulder mobility
  • Air squats x20
  • Pushups w/rotation x10
  • Pullups x10
  • Sit-ups x30

Strength: (20 Min)

Clean Pulls

  • 5x5

increase weight each time

 

WOD: (20 Min)

21-15-9

  • Burpees
  • Toes to bar
  • Sprint 200m after each round
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com