020316

Warm Up:

  • High Knees
  • Butt Kicks
  • High Skips
  • Side Shuffle
  • Carioca
  • Squat Series
  • Wall Squats x 10
  • Shoulder Mobility
  • Bar Last Stretch
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Tick-Ups x 20
  • T/S Mobility
  • Goat Work 3 min.
  • Burgener Warn up

Strength: 

  • Snatch Balance 5 x 1
  • Snatch 3x2

WOD:

4 Rounds for time:

  • 10 Toes to Bar
  • 10 Snatches (135/95)

(Lurong II = Knees to 90, 95/65)

(Luring I = Sit-Ups, ground to OH 65/45)

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