081215

WARM UP:

  • Row 800m
  • Atlas stretch
  • Bootstraps
  • 3rd world squats x 10
  • Quad stretch
  • Shoulder mobility
  • Dirty dancing x 20
  • Med ball cleans x 10
  • 1 round Cindy
  • Windshield wipers x 20

STRENGTH:

  • 2x2 high hang clean pulls
  • 2x2 mid thigh clean pulls
  • 2RM hang power clean

WOD:

7 rounds:

  • 7 Pull ups
  • 7 Ring dips
  • 7 power cleans (75% of above 2RM)

*15 min time cap


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