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Warm up:

  • Row 500m
  • Atlas stretch
  • Bootstraps
  • Track stretch
  • Shoulder mobility
  • OHS x 15
  • Dynamic push ups x 15
  • Pull ups x 15
  • Hollow rocks x 20
  • Superman rocks x 20
  • Dirty dancing x 25
  • Burgener warm up


Wod:

Clean and jerk 3,3,2,2,1,1,1,1

In between each set pick one and rotate through each of the following:

Row 250
50 DU's
50 sit ups
50 air squats

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