012615

Warm Up:

  • Row 750m
  • Atlas Stretch
  • Bootstraps
  • Back roll to split
  • Crossover hamstring x 10
  • GoodMornings x 10
  • Shoulder Mobility
  • Push-Ups with Rotation x 10
  • Ring Rows x 10
  • Partner Leg throw downs x 10
  • Goat Work 5 min.

Strength:

Establish a heavy 1RM Deadlift on the day.

WOD:

At 50% of your deadlift, perform

  • 15 cleans for time
  • 12 cleans for time
  • 9 cleans for time

Rest as needed between sets. Record each time.

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