021815

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Warm up: (15 Min)

  • 30 sec high knees
  • 30 sec butt kicks
  • 30 sec alternating leg kicks
  • 30 sec jumping jacks
  • Atlas stretch
  • Side lunge w/reach
  • Shoulder mobility
  • 3 rds of Cindy
    • 5 pullups
    • 10 pushups
    • 15 air squats
  • Sit-ups x30


STRENGTH: (30 Min)


Take 20-25mins

  • Establish a heavy 3 rep front squat for the day


WOD: (15 Min)


7 min AMRAP:

  • 5 Front Squats (Level 3- 155/115) (Level 2- 95/65) (Level 1- 65/35)
  • 7 Bar Facing Burpees
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com