011315

Warm Up: (15 Min)

  • Row 500 M
  • Bootstraps
  • Shoulder Mob
  • Atlas Stretch
  • Quad Stretch
  • 4 Wall Climbs
  • 15 Gob Squats
  • 15 KBS
  • 20 Push Ups
  • 30 Sit Ups

Strength: (30 Min)

Establish a 3 RM

  • Push Press

WOD: (15 Min)

9 Min EMOM Max Effort

  • Wall Climbs
  • Front Rack Lunges (95/65)
  • KBS (1.5/1 pd)

Minute 1 Wall Climbs - Min 2 Lunges - Min 3 KBS (cycle through)

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