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GYM WILL BE CLOSING TODAY AT 6.

4PM AND 5PM CLASSES ONLY

 

Warm up: (20 Min)
2 tabata ea of

  • Row
  • Spider-Man
  • Hollow hold
  • Mountain climbers
  • Handstand hold

 

  • Shoulder mobility
  • 10 OHS
  • 10 strict pull ups
  • 10 rvs. Push ups
  • 10 handstand shoulder taps (same side hand, alternating)
  • 30 sit ups


Skill: (15 Min)

Atlas stone 1 RM

Partner WOD - opposite partner does max box jumps while 1st partner does one round of atlas stones and hspu - score is total box jumps

Single Person wod - perform AMRAP as below

14 min AMRAP

  • 3 Atlas stone lifts (95/65)
  • 4 Atlas stone squats
  • 5 HSPU


E2MOM 12 Box jumps (24/20)

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