102615

Warm Up:

  • Run 400m
  • High knees
  • Butt Kicks
  • side shuffle
  • backwards lunge with twist x 10
  • jumping lunges x 20
  • Quad smash with buddy or bar x 2 min each leg
  • shoulder mobility
  • L-Pull Ups x 10 (sub: hang and bring feet to L-sit)
  • Push-Ups with a twist x 10
  • Arm Bar x 2 each shoulder (see video)
  • Hollow Rocks x 25

 

WOD:

  • 20 min. to find 2RM Back Squat

6 min EMOM:

  • 1 rep of your 2RM

400m cool down


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