092415

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Spiderman
  • Shoulder Mobility
  • Strict Pull-Ups x 10
  • Ring Dips x 10
  • Dirty Dancing x 20
  • Burgener Warm Up

Strength: Spend 10 min. Finding a heavy Power Clean for the day

WOD:

  • 20 Box Jumps
  • 5 Pull-Ups
  • 5 Power Cleans
  • 30 Box Jumps
  • 10 Pull-Ups
  • 10 Power Cleans
  • 40 Box Jumps
  • 15 Pull-Ups
  • 15 Power Cleans
  • 50 Box Jumps



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