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Warm up:

  • Row 500m
  • Side Lunge x10
  • Track Hamstring 
  • Spider-Man lunge
  • Shoulder mobility
  • Air Squats x20
  • Strict Pull-ups x10
  • Strict Toes to Bar x10
  • Push-ups with Rotation x10
  • Tuck Ups x20

 

STRENGTH:

  • 5x5 Front Squat, increasing weight each set

 

WOD:

7 Rounds:

  • 3 Thrusters (136/95)
  • 6 Bar Facing Burpees
  • 9 Sit-ups 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com