020117

Warm Up:

  • 25 Jumping Jacks
  • Calf Stretch
  • Bear Walk x 1 min
  • Double Unders 1 min.
  • Shoulder Mobility
  • Ring Rows x 10
  • Archer Push-Ups x 10
  • BB Muscle Snatch x 10
  • BB Front Squat x 5
  • Squat Series
  • BB FS x 5
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

Front Squat: 

Take 10 min to est. a 1RM FOR THE DAY. Then, using that weight,

  • 3 @ 80%
  • 2 @ 85%
  • 1 @ 90%
  • 1 @ 95%
  • 1 @ 100%
  • 8 @ 50%

WOD:

10 min. AMRAP

  • 30 Double Unders
  • 15 Snatches (75/55)

 

 

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