052516

Warm Up:

  • 3 x 250m sprint with 30 sec rest
  • Quad Stretch on wall
  • Calf stretch
  • Wall Squats x 10
  • Shoulder Mobility
  • Shoulder taps x 10
  • Good morning with BB x 10
  • Hollow Hold x 1 min.

Strength: 10 x 2 DL @ 70%

WOD:

Jailhouse 10 of:

  • Wall Balls
  • Deadlifts (225/155)

*Finish with a 200m sprint (following entire jailhouse)

E2MOM: 5 burpees over the bar/ball

 

 

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