092815

Warm Up:

  • Row 250m legs only
  • Row 250m legs and hips
  • Row 250m
  • Spiderman stretch
  • Piriformis Stretch
  • Wall Squats
  • Shoulder Mobility
  • Good Mornings x 10
  • OHS x 10
  • Dirty Dancing x 20
  • Pull-Ups x 15
  • Pike Push-Ups x 10
  • Twisting Sit-Ups x 20

WOD:

  • 3x3 Pausing Snatch Grip Dead Lifts (as a class)
  • 3x2 Pausing Mid-Thigh Snatch from ground (as a class)
  • Take 15 min. to find a 1RM Snatch

 

  • Buy Out:
  • Pick one of the following for "roxanne"
    • burpee to plate
    • HSPU
    • V-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com