111516

Warm Up:

  • Airdyne 10 cal
  • Iron Cross x 6
  • Spiderman
  • Air Squats x 10
  • Shoulder Mobility
  • Wall Angels x 10
  • Wall Climbs x 3
  • Squat Series
  • Open Prep:
    • chest to bar ladder 1-10
    • :60 Max Air squats

WOD:

  •  Front Squat - 8x1 (increasing weight)
  • After every 2 attempts, complete 15 cal on the assault bike.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com