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Warm Up:

  • Run 400m
  • Bootstraps
  • Back Roll to Split
  • Atlas Stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Shoulder Adductor Stretch
  • HSPU negatives (10 sec x 3)
  • Push-Ups with rotation x 10
  • Sit-Ups x 25

Strength:  4x5  Thrusters for speed each set (60% 1RM thruster)

WOD:

Ascending Ladder by 3 of:

  • Thrusters and Pull-Ups

After finishing the round of 12, come back down to 3 - do not repeat 12.

18 min. Time Cap.

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