092515

Warm Up:

  • Row 500m
  • Spiderman Stretch
  • Quad Stretch
  • Calf Stretch
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Atomic Sit-Ups x 10
  • Rvs. Push-Ups x 10
  • Ring Dips x 10
  • Single Leg KB Deadlifts x 10 ea side

WOD:

8 min EMOM 

  • 5 OR 20 Double Under Buy In
  • 4 Deadlifts @ 75% 1RM

Recover.

21-15-9

  • Thrusters (96/65)
  • Ring Dips
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com