092316

Warm Up:

  • Run 400m
  • Bootstraps
  • Walking Atlas Stretch
  • Shoulder Mobility 
  • Duck walks with PVC OH
  • Gator Walks
  • Pull-Ups x 10
  • Hollow Rocks x 30
  • Dirty Dancing as a class x 20
  • BB Warm Up of AMRAP complex as a class

WOD:

8 min. AMRAP

  • 5 Deadlifts L3=(185/125) L2=(135/85) L1=(65/35)
  • 4 Hang Cleans
  • 3 Front Squats
  • 2 Shoulder to Overhead
  • 1 Ground to Overhead

**Masters please refer to Lurong Standards

Recover.

6 min. Abs

  • KTE
  • Grasshoppers
  • Superman Hold
  • Scissors
  • Plank Hold (alternate one leg up every 15 sec)
  • Sit-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com