042315

Warm up:

  • Run 400m
  • Spider-Man lunge
  • Atlas stretch
  • Butt to wall
  • Bootstraps
  • Shoulder mobility
  • Air squats x20
  • Pull-ups x10
  • Push-ups x10
  • V-Ups x25


STRENGTH: Front Squats

  • 8 @ 55%
  • 6 @ 65%
  • 2x4 @ 70%
  • 3x2 @ 80%
  • 2x1 @ 90%


WOD:


21-15-9

  • Front Squats(115/75)
  • Pull-ups

*After each round perform 2 tire flips

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