022315

Warm up:

  • Run 800m
  • Atlas stretch
  • squat series
  • Cobra stretch
  • Shoulder mobility
  • 15 OHS
  • 10 pull ups
  • 10 reverse push ups 
  • Quad stretch
  • D/F mobility
  • 30 windshield wipers (advanced: on bar)
  • Burgener warm up/skills as per the strength 

Strength:

  • Squat clean dead lift 3x3
  • Squat clean high pulls from floor 3x3
  • High hang squat cleans 3x3
  • Mid thigh squat cleans 3x3

WOD:

Buy in:

Row 500m

4 Rds:

  • 1 squat clean at max mid-thigh rep
  • 25 v-ups
  • 1 bar muscle up
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CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com