121216

Warm Up:

  • Row 750m
  • Spiderman
  • Piriformis
  • Air Squat Neg (10 sec.) x 5
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Russian Twists x 20
  • 3 sets of 10 TTB
  • 10 SA OH KB squats (each side)
  • Tuck Ups x 20

WOD:

7 min AMRAP

  • 6 Push Press (95/65)  +(135/95)
  • 12 Box Jump (24"/20")

rest 3 min

7 min AMRAP

  • 10 Power Snatches (75/55)  +(95/65)
  • 25 Double unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com