022416

Warm Up:

  • Row 400m
  • Back Roll to split x 10
  • Atlas Stretch
  • Walking knee to chest
  • Wall Squats x 10
  • Shoulder Mobility
  • OHS x 10
  • Toes through Rings x 5
  • Pull-Ups x 10
  • Push-Ups x 10
  • Windshield Wipers x 10
  • Goat Work x 5 min.

 

Strength:

  • Front Squat 5x3 (increasing each set)

 

WOD:

4 min AMRAP

  • 3 Muscle Ups
  • 6 OHS (115/75)
  • 9 Box Jumps (24”/20”)

Rest 2 min.

  • 1 min of burpees to the bar

Rest 2 min.

4 min AMRAP

  • 15 wall balls (20 to 12’/14 to 10’)
  • 10 TTB
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com