111016

Warm Up:

  • Run 400m
  • Atlas Stretch Walks
  • Ninja Kicks
  • Wall Squats x 10
  • Shoulder Mobility
  • Active Shoulders 3 sec x 5
  • Strict Pull-Ups x 10
  • Push-Ups x 20
  • Hollow Rocks x 30
  • Supermans x 30

Skill:  Med Ball Cleans

WOD:

In 3 minutes:

  • Run 400m
  • Max Burpees to a 45# plate
  • Rest 1 min.

In 3 minutes:

  • Run 400m
  • Max DU's
  • Rest 1 min

In 3 minutes:

  • Run 400m
  • Max Med Ball Cleans (20/14)
  • Rest 1 min.

In 3 minutes:

  • Run 400m
  • Max Sit-Ups
  • Rest 1 min.

 

 

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