121015

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Squat Series
  • Quad Stretch on wall
  • Wall Squats x 10
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • Jumping Squats x 10
  • Pike Push-Ups x 10
  • Ring Dips x 10
  • Pull-Ups/CTB x 10
  • Goatwork x 5 min

Strength: Take 8-10 min. to establish a heavy 1RM thruster for the day

WOD:

  • 12 Thrusters (95/65 --> 135/95 advanced)
  • 1  Pull-Up (CTB for advanced)
  • 11 Thrusters
  • 2 Pull-Ups
  • 10 Thrusters
  • 3 Pull-Ups
  • 9 Thrusters
  • 4 Pull-Ups
  • 8 Thrusters
  • 5 Pull-Ups
  • 7 Thrusters
  • 6 Pull-Ups
  • 6 Thrusters
  • 7 Pull-Ups
  • 5 Thrusters
  • 8 Pull-Ups
  • 4 Thrusters
  • 9 Pull-Ups
  • 3 Thrusters
  • 10 Pull-Ups
  • 2 Thrusters
  • 11 Pull-Ups
  • 1 Thrusters
  • 12 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com