081916

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Shoulder Mobility
  • OHS x 10
  • Bar Lat Stretch
  • Pull-Ups x 10
  • Pect Stretch on rig
  • Rvs. Push-Ups x 10
  • Hollow Rocks x 20
  • Supermans x 20

Mobility: T/S with peanut x 2 min. for 2-3 segments

WOD:

  • EMOM x 5 min. 
    • 7 Muscle Snatches (40-45% 1 RM snatch)
  • Rest 2 min.
  • EMOM x 5 min.
    • 5 Power Snatches (60-65%)
  • Rest 2 min.
  • EMOM x 5 min.
    • 3 Squat Snatches (75-80%)
  • Rest 2 min.
    • 5 min Max HSPU.
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com