011715

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Warm Up: (15 Min)

  • Row 500m
  • atlas stretch
  • bootstraps
  • squat series
  • 15 air squats
  • shoulder mobility
  • pull-ups x 10
  • push ups x 10
  • Quad strech
  • Calf stretch

WOD:

18 min AMRAP

  • 20 Med ball sit ups over the box
  • 4 alternating Partner bar muscle ups (assist as necessary)
  • 10 alternating complex of:
    • Deadlift
    • Power clean
    • Hang clean and jerk (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com