101415

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Back roll to split x 10
  • Squat Series
  • Shoulder Mobility
  • 2 rounds tabata each:
    • pull-up
    • push-up
    • air squat

Strength:

3 Rounds of MAX EFFORT back squats at 70% of 1RM

WOD:

28-21-15-9

  • Jumping Lunges
  • Ring Rows

Buy out:  Run 200m, Run 400m, Run 800m

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