031415

Warm Up:

  • Row 1000m
  • Atlas Stretch
  • Spiderman Stretch
  • Air Squats x 10
  • Triceps Stretch
  • Shoulder mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Duck Walks with PVC OH
  • Hollow Rocks x 20
  • D/F Mobility 1 min each side

Strength:

  • 6x2 Pausing Back Squats (Stop at parallel for 2 seconds on the way up and down)

WOD:

10 min AMRAP

  • 20 Air Squats
  • 15 Deadlifts (255/155)
  • 10 Wall Balls (20/14)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com