010515

Warm up:

  • Row 500m
  • Bootstraps
  • Banded shoulder stretch
  • Atlas stretch
  • Shoulder mobility
  • Squat Series
  • Air squats x20
  • Strict pullups 3x5(add weight if needed)
  • Pushups w/rotation x10


As a class: 4 rds Tabata hollow hold

Strength:

  • 3RM Thruster


WOD:
 

12min EMOM

  • Even min: 3 Thrusters (65% of 3RM) + 5 c2b pullups
  • Odd min: 3 thrusters + 5 burpees over bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com