112216

Warm Up:

  • Run 400m
  • Spiderman
  • Back Roll to split x 8
  • Calf Stretch
  • Wall Squats x 10
  • Cobra Stretch
  • Shoulder Mobility
  • HSPU negatives (10 sec.) x 3
  • Shoulder Taps x 10
  • Max Burpees in :90 sec.
  • 50 sit-ups for time

Strength:

Bench Press 6x2 @ 85%

WOD:

12 Rounds for time:

  • 4 DB Bench Press (totaling about 30-40% 1 RM Bench)
  • 6 DB Bulgarian Squats
  • 2 Man-Makers
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com