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Warm Up:

  • Row 400m
  • Spiderman Stretch
  • Cobra Stretch
  • Iron Cross
  • Butt to Wall
  • Wall Facing Squats x 10
  • Roll your lower back 2 min.
  • Shoulder Mobility
  • 15 OHS
  • 10 Pull-Ups
  • 5 CTB
  • 20 Hollow Rocks
  • 20 Supermans

Strength:

OHS   -  3x2x2x1x1x1x1

WOD:

12 min. Ascending Ladder by 2 (starting at 5)

  • OHS @ 40% of 1RM above
  • CTB
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com