051415

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Warm Up:

  • Run 400m
  • Spider-Man lunge
  • Bootstraps 
  • Hip circles
  • Shoulder mobility
  • Squats x15
  • Strict pull-ups x5
  • Strict chin ups x5
  • Strict toes to bar x10
  • Push-ups x20

 

Strength:

Tempo Back Squats (3 sec down, 3 sec hold,  bounce up)

  • 3-3-3-3-3

WOD:

3 rounds:

  • 7 ring push-ups 
  • 7 power cleans (135/95)
  • 7 back squats (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com