121416

Warm Up:

  • Row 750m
  • Crossover Hamstring x 8
  • Atlas Stretch
  • Shoulder Mobility
  • Goodmornings x 10
  • Active Shoulders (5 sec) x 3
  • Pull-Ups x 10
  • Ring Dips
  • KBS at wall x 10
  • Flutter Kicks x 20
  • 50 Air Squats (AFAP)

WOD:

2 Rounds

  • 50 Deadlifts (185/125)   +(225/155)
  • 50 Pull-Ups  +(CTB)
  • 50 Wall Balls (20/14) 
  • Row 500m

E2MOM: 1 Squat Clean 

Time Cap 20 min.

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