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Warm Up:

  • Run 400m
  • Atlas Stretch
  • 2 rounds:
    • Side Lunge with Reach x 4
    • Back Roll to split x 6
    • Air Squat x 8
  • Shoulder Mobility
  • Triceps Stretch OH
  • D/F Mobility
  • Pull-Ups x 10
  • BB High Hang Drops x 10

Strength:

Front Squat 6 x 2 Pausing Front Squat (2 sec pause at parallel, lower down, no bounce)

WOD:

21-15-9

  • Hang Squat Cleans (135/95)
  • Pull-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com