091216

Warm Up:

  • Run 400m
  • Walking lunge x 10
  • Piriformis Stretch
  • Air Squat Negatives x 5 (10 sec)
  • Shoulder Mobility
  • Bar Lat Stretch
  • Pect Stretch on Rig
  • Pull-Up x 10
  • rvs. Push ups x 10
  • Dragon Flags x 5
  • Superman hold x 45 sec.

WOD:

In groups of 3-4 according to height:

  • 30 min. to find 1 RM Snatch from blocks

then, 

8 min EMOM

  • Power Snatch/Snatch Balance/OHS @ 80% of above 1RM
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com