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Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps 
  • Walking Side Lunges x 10 each way
  • Wall Squats x 10
  • Shoulder Mobility
  • 2 Tabata Rounds Each:
    • Grasshoppers
    • BB Back Rack Presses
    • Bottom to Bottom Squats

Strength:

Starting 60% of your 1RM snatch...

  • 7 x 1 -  increasing each set with no more than :90 breaks

WOD:

15 min Ascending Ladder by 1 of:

  • Snatch+OHS (50% of your 1RM Snatch or OHS - whichever is higher)
  • Muscle Up+ Ring Dip (sub bands or jumping or 4 ring dips per round)
  • Pull-Up+CTB+TTB

**After Each Round, Run 200m

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