012016

Warm Up:

  • Row 500m
  • Quad Stretch
  • Bootstraps
  • Crossover Hamstring
  • Calf Stretch
  • Shoulder Mobility
  • OHS x 10
  • Goodmornings
  • Med Ball Cleans x 10
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Goat Work x 5 min.

Strength: Sumo Deadlift 1RM

WOD:

(25 min. time cap)

  • 80 KBS (53/35)
  • 60 Me -Ball Cleans (20/14)
  • 40 Sumo Deadlifts (135/95)
  • 20 Pull-Ups
  • 40 Sumo Deadlifts
  • 60 Med-Ball Cleans
  • 80 KBS
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com