040615

Warm up: (20 Min)

  • High knees to flag pole and back to driveway
  • Butt kicks '' 
  • Side shuffle '' 
  • Carioca ''
  • Quad stretch
  • Shoulder mobility
  • 10 x OHS
  • 10 x pull-ups
  • 10 x Rvs push ups
  • Dirty dancing x 20
  • Burgener

WOD: (20 Min)

2 rounds

  • Run 100
  • 5 snatches 95/65
  • 50 sit-ups
  • Run 200
  • 5 snatches 95/65
  • 30 sit ups
  • Run 400
  • 5 snatches 95/65
  • 10 sit ups

Strength: (20 Min)

Back squat

Work up to 70% of your 1rm

  • 3 x 70%
  • 15 x 50%
  • 2 x 75%
  • 10 x 60%
  • 1 x 80%
  • 5 x 65%
  • 1 x 90%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com