010216

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Piriformis Stretch
  • D/F Mobility
  • 3rd world squats x 10
  • Med Ball Cleans x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Ring Rows x 10
  • Pike Push-Ups x 10
  • Windshield Wipers x 10
  • Dirty Dancing x 20

WOD:

"King Kong"

3 rounds for time: 

  • 1 Deadlift (455/300)
  • 2 Muscle Ups
  • 3 Cleans (250/165)
  • 4 Handstand Push Ups

Rest 5 min. - flex - make manly grunting noises - beat your chest a few times

3 Rounds for time:

  • Run 400
  • 10 burpees to the bar



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