121916

Warm Up:

  • Row 750m
  • Bootstraps
  • Atlas Stretch
  • Air Squat negatives (10 sec.) x 3
  • Shoulder Mobility
  • Rvs. Push-Up x 10
  • Pull-Up Attempts x 5 (or strict L-pull-ups)
  • Dragon Flags x 5
  • 3 Tabata Rounds Each:
    • BB High Clean Pulls
    • BB OH Holds
    • BB Front Squats

Strength: In 15 min. Work up to a Heavy Squat Clean for the day

WOD:

12 min AMRAP

  • Power Clean, Hang Squat Clean, Front Squat, Shoulder to OH (60% of above)
  • 10 burpees over the bar
  • 10 TTB
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com