051816

Warm Up:

  • Run 400m
  • Atlas Walks x 10
  • Shoulder Mobility
  • 10 OH walking lunges
  • Piriformis
  • Hollow Rocks x 25
  • Dirty Dancing x 20
  • 3 Tabata Rounds Each:
  • BB Mid-Thigh Hang Clean Pulls
  • BB High Hang Power Cleans
  • BB High Hang Drops

Strength:  1 RM of the complex (Power Clean, Hang Squat clean, Jerk)

WOD:

8 min AMRAP

  • 12 MedBall Cleans (20/14)
  • 6 HSPU
  • 3 Push-Jerk @ 75% of above 1RM
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com