071516

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffles
  • Carioca
  • Giant Walking Lunges x 10
  • Backwards Lunge with twist x 10
  • Shoulder Mobility
  • Bar Lat Stretch
  • BB Hang Power Clean x 8
  • BB Strict Press x 8
  • Chin-Ups x 10

Skill:

  • Bear Complex Review and Form

Strength:

  • Work up to a safe, medium-->heavy bear complex of the day
  • DO NOT string movements together. Each must be separate.

WOD:

18 min. AMRAP

  • 1 Rope Climb
  • 2 Unbroken Bear Complex (135/95)
  • Run 200m

** You may string bear complex movements together in the WOD

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