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Warm Up:

  • Row 600m
  • Cobra Stretch
  • Iron Cross
  • Spiderman 
  • Calf Stretch 
  • Wall Squats x 10
  • Shoulder Mobility
  • Pect Stretch on Rig
  • Ring Rows x 10
  • Rvs Push-Ups x 10
  • Hollow Rocks x 30
  • Supermans x 30

Skill: Med Ball Cleans  - "Don't Kill Petey!"

WOD:

Tabata Rounds with 1 min rest in between

  • Row for Cal
  • Tuck-Ups
  • Push-Ups
  • Lateral Parallette Jumps (2 feet)
  • Med Ball Cleans 
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com