011915

Warm Up: (15 Min)

  • 2 Min Jumping rope
  • Track Stretch
  • Iron Cross
  • Spiderman
  • Scorpion
  • 15 Good Mornings
  • 15 KB Deadlifts
  • 10 Strict Pull Ups
  • 3 Wall Climbs

Strength: (30 Min)

Tempo Deadlifts

2-1-3-x

  • 5x3 @ 70%

2 second pull up - 1 second pause at the top - 3 seconds lower - no rest at the bottom


WOD: (15 Min)

8 Min EMOM

  • Even - 6 Deadlifts @65%
  • Odd - 3 Wall Climbs

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CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com