120715

Warm Up:

  • Run 800m
  • Squat Series
  • Bootstraps
  • Quad Stretch
  • Mountain climbers x 20
  • Shoulder Mobility
  • Shoulder Taps x 10
  • Pull-Ups x 5
  • L-Sit Pull-Ups x 5
  • Archer Push-Ups x 10
  • Hollow Rocks x 25
  • Superman x 25
  • Bring Sally Up with 3rd world Squats
  • GOAT WORK (3-5 min)
    • set goat work: Max Handstand holds (box if needed), 15 Air Squats with a band around knees, Front rack Mobility, Max Ring Rows

Skill: Atlas Stones

WOD:

7 Rounds for time:

  • 10 Box Jump Overs (24”/20”)
  • 5 Clean and Jerks(155/115)
  • 1 Bar Muscle Up (sub jumping bar muscle up)

E2MOM - 1 Atlas Stone Lift

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