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Warm up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Ninja Kicks
  • Bootstraps
  • Butt to wall
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch
  • Pull-Ups x 10
  • Ring Dips x 10
  • Burgener for snatch/clean

 

WOD:

12 min AMRAP

  • 10 Pull-Ups
  • 9 HSPU
  • 8 Power Cleans (135/95)
  • 7 TTB
  • 6 Box Jumps
  • 5 Ring Dips
  • 4 Push Press
  • 3 Bar Muscle-Ups
  • 2 Snatches
  • 25 Double Unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com