110515

Warm Up:

  • Row 500m
  • Squat Series
  • DF Mobility
  • Back Roll to Split Stretch
  • Piriformis Stretch
  • Pet Stretch on Rig
  • Shoulder Mobility
  • Ring Rows x 15
  • Ring Dips x 15
  • V-UPs/GHD sit-ups x 10
  • Elbow Mobility on bar

Strength: 

  • High Hang Squat Cleans 3 x 2
  • Mid Thigh Squat Cleans 3 x 2
  • 4 attempts at Squat Clean 1 RM

12 min EMOM

  • 1 Squat Clean @85% of todays 1RM
  • 5 V-Ups

or 

  • 1 Squat Clean @85% of today's 1RM
  • 2 Bar Muscle -Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com