072816

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Inch Worms
  • Shoulder Mobility
  • HSPU Negatives 10 sec x 5
  • Pull-Up Negatives 10 sec x 5
  • Pull-Ups x 10
  • Jumping Lunges x 10
  • Buddy Leg Throw-Downs x 10

Strength:

  • Deadlift 4 x 4 @ 75%

12 min AMRAP

  • 4 Deadlifts (begin at 50% of 1RM)
  • 10 Wall Balls

E3MOM increase DL by 10-30lbs., ending near your 70-75% 1RM

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