021615

Warm Up:

  • Row 500m
  • Atlas stretch x 2
  • Iron cross x 2
  • Scorpion x 2
  • Inchworm w/push-up x10
  • Shoulder mobility
  • Ring rows x10
  • Squat jumps x10
  • Hollow rocks x20
  • Superman rocks x20


STRENGTH:

Strict Press

  • 10 @ 50%
  • 8 @ 60%
  • 2 x 6 @65%
  • 3 x 4 @ 75%
  • 2 @ 85%
  • 1 @ 95%


WOD:
9 min AMRAP:

  • 3 HSPU
  • 6 knees to elbow
  • 9 squat jumps
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com