082816

Warm Up:

  • Run 400
  • Bootstraps
  • Squat Series
  • Walking Lunges x 10
  • Shoulder Mobility
  • PVC OH shoulder roll
  • Ring Rows x 10 off box
  • Ring Dips x 10
  • BB muscle C&J x 10
  • BB muscle Snatch x 10
  • Bring Sally Up Tuck-Up/Hollow Holds

WOD:

"Hoppy"

17 min. AMRAP

  • 21 Burpees over the bar
  • 16 Box Jumps (24/20)
  • 8 Front Rack Forward Lunges (135/95)
  • 3 Ground to OH (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com