122916

Warm Up:

  • Row 500m
  • Squat series
  • Piriformis
  • Duck Walk with BB
  • Shoulder Mobility
  • Tricep Stretch overhead x 4
  • Ring Rows x 10
  • Jailhouse 5 of:
    • Wall Balls
    • Burpees

Strength:

Back Squat

  • 8 @ 50%
  • 7 @ 55%
  • 6 @ 60%
  • 5 @ 65%
  • 4 @ 70%
  • 3 @ 75%
  • 2x2 @ 80%
  • 2 @ 85%
  • 1 @ 90%

WOD:

  • 50 Burpees to the bar
  • 50 Wall Balls (20/14)  +(25/20)
  • 50 Ring Rows  +(from a box)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com