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Warm Up: (15 min)

  • 2 Tabata Rds each:
  • High knees
  • Side lunges
  • Jumping jacks
  • Mountain climbers
  • pider-Man
  • Shoulder mobility
  • OHS x 15
  • Ring Pull ups x 10
  • Chest to rings x 5
  • Calf stretch
  • Burdened warm up as class


Mobility: (10 min)

  • t/s with peanut and bar; elbow extension for end range ring row


Strength:  (20 min)

Hang squat snatch

  • 5x2 - increasing weight each time. (Does not have to be unbroken)



WOD: (15 min)

"Amanda"

9-7-5

  • Muscle ups and snatches (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com