012717

Warm Up:

  • Row 30 Cal
  • Back Roll to Split
  • Pirifirmis
  • Quad Stretch
  • Bootstraps
  • Shoulder Mobility
  • OHS x 10
  • Strict Pull-Ups x 10
  • Pect Stretch on Rig
  • PVC Muscle Snatch facing Wall x 10
  • BB Muscle Snatch x 5
  • BB Snatch balance x 5

Strength:

  • 15 min. to establish a heavy 1RM Hang Squat Snatch for the day

WOD:

12 min EMOM

  • (Hang Power Snatch, Hang Squat Snatch, Squat Snatch) @ 75-80% of above
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com