031715

Warm Up: (15 Min)

  • Row 500m
  • spiderman
  • iron cross
  • piriformis
  • squat series
  • 20 air squats
  • shoulder mobility
  • 12 push ups with rotation
  • 10 pull-ups (max strict, then kip)
  • 30 hollow rocks
  • 30 supermans



Strength: (25 Min)

Tempo FS (3,2,1,1)

  • 6x3


WOD: (20 Min)

"Clean and FS Roxanne"
Clean on Roxanne, Front Squat on Red Light (135/95)
(Squat cleans are allowed when needed)

Rest 4 min.

4 min. Burpees to the Bar

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