033116

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Butt to wall
  • Air Squats x 20
  • Shoulder Mobility
  • Goodmornings x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • Tuck Ups x 25
  • Goat Work x 5 min.

WOD:

  • Run 400m
  • 50 Alternating Dumbbell Snatches (AHAP)
  • 40 KBS
  • 30 Box Jumps
  • 20 Deadlifts
  • 30 Shoulder to OH
  • 40 TTB
  • 50 Cal Row
  • 100 Air Squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com