102215

Warm up:

  • Run 800m
  • Spiderman Stretch
  • Hip swings x 10 ea
  • Dirty Dancing x 20
  • Shoulder Mobility
  • Med Ball Cleans x 10
  • Toes Through Rings x 10
  • Push-Ups with rotation x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

  • Hang Cleans 5x3
  • Clean and Jerk with no pause at rack position 3x3
    • These are for FORM!, take it easy..stay light to medium with the weight on these.

W.O.D.

10 min. AMRAP

  • 2 Hang Cleans (@ 90% of your 3 rep hang clean above)
  • 6 Toes to Bar
  • 10 Box Jumps (24"/20")
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com