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Warm Up:

  • Run 400m
  • Atlas stretch
  • Bootstraps
  • Piriformis 
  • Shoulder Mobility 
  • Dirty Dancing x10
  • Air Squats x20
  • Pike Push-ups x10
  • Strict Pull-ups x10
  • Strict Toes to Bar x10
  • Sit-ups x25

STRENGTH:

 

3 rounds not for time:

  • Max Rep Strict HSPU

-Then-

1 round not for time:

  • Max Rep Kipping HSPU

 

WOD:

'DT'

5 Rounds:

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans
  • 6 Push Jerks
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com