092215

Warm Up:

  • Row 500m
  • Dirty Dancing x 20
  • Quad Stretch
  • Track Stretch
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Ring Rows with false grip
  • Push-Ups x 10
  • Prayer Stretch
  • Cobra Stretch

Strength:

  • 5x3 Split Jerk from bottom of dip (pause 3 seconds, do not re-dip)
  • 5x2 Split Jerk

WOD:

6 min AMRAP

  • 25 DU's (1 min. time cap)
  • 1 Clean and Jerk @ 75% of 1RM
  • 1 Tire Flip (AHAP)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com