022015

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Warm Up: (15 Min)

  • Row 500m
  • Butt to wall
  • Hip circles
  • Bootstraps
  • Atlas stretch
  • Shoulder mobility
  • Air squats x20
  • Pullups x10
  • Diamond pushups x10
  • Tuck ups x20
  • Supermans x20


SKILL/STRENGTH: (20 Min)


Sumo Deadlift High Pull

  •  5-5-5-5-5

Increase weight each set

WOD: (25 Min)


15min AMRAP:
Ascending by 3's

  • SDHP (115/75)
  • Box Jumps (24"/20")
  • Kettlebell Swing (53/35)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com