021716

Warm up:

  • Run 400m
  • Walking Single Knee to Chest 
  • Walking Quad Stretch
  • Calf Stretch on wall
  • D/F Mobility
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Pull-UPs x 10
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength: Strict Press 5 x 7 @ 65-70% of your 1RM

WOD:

Buy In: Run 800m

ascending ladder by 3 for 7 minutes (starting from when you stepped back in gym)

  • Thrusters (95/65)
  • Burpees over the bar (advanced = bar facing)

then, go back down to zero from where you got up to

Buy Out:  Run 800m

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