081716

Warm Up:

  • Row 500m
  • Bootstraps
  • Piriformis
  • Iron cross x 8
  • Walking Lunges with plate OH x 10
  • Shoulder Mobility
  • Inch Worms for reach
  • Hips to Rings x 5
  • Ring Dips x 10
  • Grasshoppers x 20

Strength:

  • Hang Power Clean -  6 x 3, increasing each set for a 3 RM

WOD:

10 min AMRAP

  • 8 Hang Cleans (135/95)
  • 6 Bar Roll Outs
  • 4 Ring Dips (advanced = (muscle up+Ring Dip) x 2)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com