011216

Warm Up:

  • Row 500m
  • Atlas Stretch
  • Quad Stretch
  • Calf Stretch
  • D/F Mobility
  • Shoulder Mobility
  • OHS x 10
  • Strict Pull-Ups x 5
  • Push-Ups x 10
  • Sit-Ups x 50
  • GOAT WORK 5 min.
    • Wall Squats for form (8-10 reps without falling), Hollow Rock Progressions (working up to 20 solid hollow rocks), Push-Ups for virtuosity (8-10 on knees, then 8-10 in plank)

Strength: Max Weighted Pull-Up

WOD:

16 min AMRAP

Ascending Ladder by 2 of:

  • Front Squats (50% 1RM)
  • Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com