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Warm Up: (15 Min)

  • 2 min jump ropes
  • Atlas stretch
  • Bootstraps
  • Shoulder mobility
  • Lunge and point
  • 15 Wall Balls
  • 10 Strict Pull Ups
  • 20 Push Ups
  • 10 Barbell OHS

Strength: (30 Min)

  • 1x3 @ 60%
  • 1x4 @ 65%
  • 1x5 @ 70%
  • 1x4 @ 75%
  • 1x3 @ 80%
  • 1x2 @ 90%
  • 1x1 @ 95%

WOD: (15 Min)

40-30-20

  • WB
  • Double Unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com