092816

Warm Up:

  • Row 20 cal
  • Quad Stretch
  • Calf Stretch
  • Cobra Stretch
  • Walking Atlas Stretch
  • Mountain Climbers x 20
  • Grasshoppers x 20
  • Pull-Ups x 10
  • Push-Ups x 10
  • BB Front Squats x 8

Strength:

Front Rack Lunges

8 min. EMOM @ 50% 1 RM Front Squat

  • First 2 min. = 10 reps
  • Second 2 min. = 8 reps
  • third 2 min. = 6 reps
  • last 2 min. = 10 reps

WOD:

  • Row 2K

rest

  • In 8 minutes, complete 100 box Jumps (24"/20")

**If you finish before 8 min, use the remaining time for max pull-ups

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com