031215

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Warm up:

  • Row 500m
  • Butt to Wall
  • Hip Circles
  • Bootstraps
  • Shoulder Mobility
  • OHS x20
  • Ring Rows x10
  • Push-ups x15
  • Hollow Rocks x20
  • Superman Rocks x20
  • Burgener Warmup


STRENGTH: (35-40mins)

  • Work up to a heavy Squat Snatch for the day


Buyout:

  • 3 sets Max Effort Unbroken Double Unders
  • 3 sets Max effort Unbroken Push-ups
     
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com