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WE WILL BE CLOSED THIS SUNDAY!!!

 

Warm up:

  • Run 200m
  • Bootstraps
  • Atlas stretch
  • Run 200m
  • Quad stretch
  • Shoulder mobility
  • Run 200m
  • Wall Balls x10
  • Strict Pull-ups x10
  • Hang Cleans x10
  • Shoulder to Overhead x10

As a class:

Plank hold

  • 6 rounds, :40 on :20 rest

WOD:
17min AMRAP:
Ascending ladder by 2's, in pairs

  • Wall Balls (20/14)
  • Hang Cleans(135/95)
  • Shoulder to Overhead (135/95)

Reps are as a team. (So yes, for the round of 2's, each teammate is doing 1 of each movement).

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