092514

Warm up:

  • Row 500m
  • Bootstraps
  • Piriformis
  • Atlas stretch
  • Shoulder mobility
  • Air squats x20
  • Pushups with rotation x10
  • Strict pullups x10
  • Accumulate 45sec hollow hold and 45sec superman hold

STRENGTH:

  • PVC pipe overhead walks with hanging KBs 5 sets,
  • increasing weight each time (1 length of the gym)

WOD:

3 rounds

  • 5 strict presses (70% of 1RM)
  • 10 toes to bar
  • 15 med ball cleans (20/14)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com