090815

Warm Up:

  • 3 min working on DU's/TU's
  • spiderman stretch
  • calf stretch
  • slow 3rd world squats x 10
  • piriformis stretch
  • shoulder mobility
  • reverse push ups x 15
  • pull ups x 10
  • tuck ups x 20
  • windshield wipers x 10
  • T/S mobility with snatch grip
  • dirty dancing x 10
  • Burgener Warm Up as a class

Strength:   Spend 10-15 min working up to a heavy power snatch

WOD:

15 min. AMRAP

  • 1 Power Snatch (at 90% of above)
  • 10 Pistols
  • 10 Knees to Elbows
  • 20 DU's or 5 TU's



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