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Warm Up:

  • Run 400m
  • Jumping Jacks x 20
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mobility
  • Wall Squats x 10
  • Back Roll to Split x 10
  • Ring Dips x 10
  • Pull-Ups x 10
  • Shimmy SIt-Ups x 50
  • 5 min. GOAT Work

Skill:

Bear Complex

  • very light weight for form on all movements as a class
  • you must do each movement separately

Strength:

2 RM Bear Complex 

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