061215

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Warm up:

  • 2 min double under practice
  • Calf stretch
  • Quad stretch 
  • Crossover hamstring stretch
  • Duck walk
  • Air squats for virtuosity x 15
  • Shoulder mobility
  • Bicep stretch (hold rig behind you and lean fwd)
  • PVC OH lunge x 10
  • Shoot throughs x 20
  • Pull-ups/CTB x 10
  • Dirty dancing x 20
  • Muscle ups x 5 (sub with band, feet on box or jumping)

 

WOD:

Buy in 50 DU's

  • Burpee box jumps x20
  • Single arm KBS x 20 (53/35)
  • CTB x 20
  • Med ball cleans x 20 (20/14)
  • OH fat bar lunge x 20 (65/45)
  • Tuck-ups x 20
  • Hang power Snatches x 20 (75/55)
  • Sled push to flagpole and back (75/45)

 

**E2MOM 2 muscle ups**

(Sub 1 rep instead of two OR bands OR feet on box OR jumping)

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