111715

Warm Up:

  • Row 400m
  • Bootstraps
  • Single leg lateral jumps x 10
  • Quad Stretch
  • 3rd World Squats for form x 10
  • Shoulder Mobility
  • Wall Angels x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • Shimmy Sit-Ups x 30
  • Hollow Rocks x 20

Skill: Kipping.beat swings (advanced: practice bar muscle ups)

Strength: 5x2 Bear Complex (each movement separate, increasing weight each time)

WOD:

10 min. AMRAP

  • 1 x Bear Complex (70% of todays 2RM)
  • 3 Monkey Complex (pull-up, CTB, Bar Muscle-Up)
    • sub 2 pull-ups, 1 CTB OR jumping monkey complex)


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