030116

Warm Up:

  • Row 250m
  • Crossover Hamstring x 10
  • Side Lunge with Reach x 10
  • Backwards Lunge with twist x 10
  • Med Ball Cleans x 10
  • Mountain Climbers x 20
  • Shoulder Mobility
  • Ring Dips x 10
  • Toes through Ring x 10
  • Row 500m for time

Strength: Pausing Push Press

  • Pause 3 seconds at bottom of the dip
  • 5, 3, 2, 2, 1, 1, 1

WOD:

7 min AMRAP

  • 10 Box Jumps
  • 7 Thrusters (95/65)
  • 3 Muscle Ups (sub 2 Ring Rows and 2 Ring Dips; or Jumping Muscle Ups)


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