120415

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Scorpion Stretch
  • Piriformis
  • Back Roll to split x 10
  • shoulder Mobility
  • Bar Lat Stretch
  • T/S Mobility
  • Squat Series
  • OHS x 10
  • Pull-Ups/CTB x 10
  • Tuck-Ups x 20

Skill: (as a class)

Burgener Warm up with accessory movements

  • Regular Burgener with OHS
  • Pressing Snatch Balance
  • Heaving Snatch Balance
  • Snatch Balance

Strength:

Snatch Balance 3,2,2,1,1,1,1

Buy Out:

6 min Abs

  • twisting sit-ups
  • shimmy sit-ups
  • windshield wipers
  • supermans
  • sit-ups
  • russian twists



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