120516

Warm Up:

  • Airdyne 1 min
  • Calf Stretch
  • Quad Stretch
  • Squat Series
  • Air Squat Negatives (10 sec) x 5
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups with rotation x 10
  • BB SP 3 x 5
  • Jailhouse 6 burpees/TTB for time

Strength:

  • Clean and Jerk

*take 20 min to find a heavy 1RM for the day

WOD:

10 min EMOM

  • 1 Clean and Jerk @ 80% of above for perfect form 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com