100915

Warm Up:

  • Run 400m
  • PVC Circle Elimination
  • Walking Atlas Stretch x 2 laps
  • Side Lunges x 10
  • Glut Stretch
  • Piriformis Stretch
  • Air Squats x 15
  • Shoulder Mobility
  • Ring Rows x 15
  • Ring Dips x 10
  • Rvs. Push Ups x 15
  • Flutter Kicks x 25 (4 count)
  • Front Rack Mobility

Strength: 5 x 2 weighted pull-ups for a 2RM (bands: step down bands for max 1RM pull-up)

WOD:

4 Rounds:

  • KB Snatch x 5 L (53/35)
  • SA KB OHS x 3
  • KB Snatch x 5 R
  • SA KB OHS x 3
  • Run 400m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com