010417

Warm Up:

  • Row 3 rds 30 sec on, 30 off
  • Quad Rolls
  • Quad Stretch 
  • Crossover Hamstring x 8
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 10
  • Hollow Rocks x 25
  • 3 sets of 10 bar facing burpees, Each set for time.

WOD:

10 min. AMRAP

  • 30 Wall Balls
  • 10 KTE
  • 2 Rope climbs

Strength:

Front Squat

  • 3x3 @ 70%
  • 2x3 @ 75%
  • 2x2 @ 80%
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com