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Warm Up:

  • Run 400m
  • Spiderman Stretch
  • Quad Stretch
  • DF Mobility
  • Shoulder Mobility
  • Wall Squats x 10
  • Jumping Lunges x 20
  • Pull-Ups/CTB x 10
  • Diamond Push-Ups x 10
  • Hollow Rocks x 20
  • Dragon Flags x 5 (see video)

Skill:

Toes to Bar Progression (beat swing; kip knees to chest; kip knees to elbows)

WOD:  

12 min. AMRAP

  • 12 x Toes to bar
  • 8  x OHS (115/75)

E2MOM: Atlas Stone Lift (AHAP)


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