062016

Warm Up:

  • Run 400m
  • Quad Stretch
  • Call Stretch
  • Roll Quads
  • Shoulder Mobility
  • OHS x 10
  • Ring Rows x 10
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20
  • Wall Climbs x 3

Strength:

  • 10 min to est a heavy cluster for the day

Break the bar down to 50%

  • Starting from the big door, for 200m:
  • OH Lunge 12 steps
  • 6 Thrusters
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com