101315

Warm Up:

  • Row 500m
  • Quad Stretch
  • Crossover Hamstring x 8
  • Crab Walks fwd x 1 than back x 1
  • Backwards roll to split stretch x 8
  • Piriformis
  • 3rd world squats x 10
  • Shoulder Mobility
  • Pull-Ups/CTB x 10
  • Wide hand push-ups (outside shoulder) x 10
  • Hollow Rocks x 25
  • Superman Rocks x 25

Skill: HSPU Progression

WOD:

EMOM for as long as possible (18 min. time cap - 10 min. minimum*)

  • Deadlift (75-80% of Push Jerk 1RM)
  • Squat Clean
  • Push Jerk
  • 5 or 3 HSPU (at your furthest correct progression)


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