092914

Warm Up:

  • Run 400m
  • Spiderman
  • Bootstraps
  • Side Lunges x 20
  • Med Ball Passes with Buddy (back to back) 20 L, 20 R
  • 10 Air Squats
  • Shoulder Mobility
  • 10 Pull-Ups
  • 15 Rvs. Push Ups
  • 20 Windshield Wipers

Mobility:

  • Hips
    • Banded hip flexion, extension , abduction and adduction
    • Squat Series: 5 elbows R then L; 5 hands R then L; 5 rotations R then L

WOD:

  • Complete the following for time; break up the reps and run however you see fit
    • 60 Back Squats (155/115)
    • 30 Cleans (155/115)
    • Run 1 mile
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com