110915

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Inch Worms
  • Burpee Broad Jumps
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • Lat Rolls x 1 min.
  • Wall Angels x 10 (back to wall, keep elbows touching wall and try to reach overhead - see video)
  • Jumping Lunges x 20
  • Back Roll to split stretch x 10
  • Pull-Ups/CTB x 10
  • Push-Ups x 15
  • Dragon Flags x 5

Skill: Split Jerk (footwork, speed under the bar, lock out)

Strength:

  • 5x3 Back Rack Split Jerk
  • 5x2 Pausing Split Jerk
  • 5x1 Split Jerk

3 rounds not for time:

  • 6 Strict Press (70% 1RM SP)
  • 4 Push Press
  • 2 Push Jerk
  • 1 Split Jerk
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com