013117

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Quad Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Beat Swings x 10
  • Pull-Ups x 10
  • Max Ring Dips in 2 min
  • 40 Jumping Lunges

Strength:

8 min EMOM

  • Back Rack Step-Up Right
  • Back Rack Step-Up Left
  • Back Rack Step-Up Right
  • Back Rack Step-Up Left
  • 3 Back Squats @ 35-40% BS 1RM

WOD:

5 Rounds for time:

  • 6 Back Rack Lunges (95/65)  +(155/115)
  • 6 Burpees Over the Bar
  • 6 Front Rack Lunges
  • 6 Bar Facing Burpees
  • Airdyne 30 cal or Row 15 Cal

 

 

 

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