062816

Warm Up:

  • 50 Jumping Jacks
  • Single Leg Side Jumps x 10
  • Air Squats x 10
  • Pistols x 10
  • Mountain Climbers x 20
  • Shoulder Mobility
  • Pull-Ups x 10
  • HSPU Negatives 10 sec. x 3
  • Grasshoppers x 20

Strength: 5 x 1 Sled Push the length of driveway , increasing weight

WOD:

For one minute each, with a 20 second rest between movements:

  • Sled Push (70/45) - (groups of 2 whenever possible, one at a time, the length of the parking lot)
  • Row for cal
  • Burpees to the Bar
  • Grasshoppers
  • Dumbbell Weighted Step-Ups (50's/35's)(24"/20")
  • Fat Bar Thrusters (75/55)
  • Side Shuffles
  • 100m sprints
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com