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Warm up:

  • Row 20 cal
  • Quad Stretch
  • Calf Stretch
  • Back roll to split
  • banded air squats x 15
  • Shoulder Mobility
  • Jailhouse 5 of burpees and V-Ups
  • BB Hang Squat Cleans x 5
  • BB Goodmornings x 10
  • Ring Dips x 10
  • Ring Pull-Ups x 5

WOD:

First....

King Kong

3 Rounds for time

  • 1 Deadlift (455/300)
  • 2 Muscle up
  • 3 Squat Cleans (250/165)
  • 4 Handstand Pushup

OR

Mighty Joe Young

3 Rounds

  • 1 Deadlift (275/185)
  • 2 Muscle up
  • 3 Squat Cleans (155/105)
  • 4 Handstand Pushup

Rest and recover...THEN, in teams of two

10 rounds of:

  • 10 air squats
  • 10 cal row
  • 10 Push-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com