042616

Warm Up:

  • Row 500m
  • Walking Atlas Stretch
  • Calf Stretch
  • Air Squats x 15
  • Dirty Dancing x 20
  • Shoulder Mobility
  • Active Shoulder Beat Swings x 10
  • Pull-Ups x 8
  • HR Push-Ups x 10
  • 10 high hang clean pulls

Strength Complex:  (High Hang Clean, Hang Clean, Clean)  ---> 2, 2, 2, 1, 1, 1

WOD:


5 Rounds:

  • 8 Box Jump Overs (24"/20")
  • 8 Pull-Ups
  • Ascending ladder of cleans x2 each round (at 85% of above max complex)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com