011216

Warm Up:

  • Run 400m
  • Back Roll to split x 8
  • Quad Stretch
  • Calf Stretch
  • Crossover Hamstring x 8
  • Atlas Stretch
  • Shoulder Mobility
  • Ring Rows x 10
  • Push-Ups with rotation x 10
  • Reverse Burpees x 5 (back roll, 2 air squats, 2 jumping jacks)

Strength:

SDHP 10x3 @ 30% of DL 1RM

WOD:

11 min AMRAP

Ascending Ladder x 2 of:

  • Burpee Box Jump Over (24/20)  +(30/24)
  • Sumo Deadlift - same weight as above

 

 

 

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