102016

Warm Up:

  • Run 400m
  • Bootstraps
  • Butt to wall x 1 min
  • Wall Squats x 10
  • Shoulder Mobility
  • Inch Worms 
  • Mountain climbers x 20
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • Tuck-Ups x 20

Strength:

7 min. EMOM - Back Squat x2 @ 80% 1RM

WOD:

7 min. AMRAP

  • 4 Back Rack Backwards Lunge
  • 2 Back Squats
  • 8 Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com