010917

Warm Up:

  • Row 500m
  • Quad Stretch
  • Calf Stretch
  • Walking Lunges x 10
  • Mountain Climbers x 20
  • Shoulder Mobility
  • Shoulder Taps x 20 or HS walk 20 feet
  • 2 min. Max Pull-Ups/CTB
  • 2 min Max Wall Balls
  • Russian Twists x 50

Strength:

  • Pausing Thrusters - 4x2 increasing weight each set
  • (pausing 2 seconds at the bottom of the squat, no pause at the top)

WOD:

  • 10 Thrusters (95/65)  +(135/95)
  • 50 double-unders
  • 8 Thrusters
  • 40 double-unders
  • 6 Thrusters
  • 30 double-unders
  • 4 Thrusters
  • 20 double-unders
  • 2 Thrusters
  • 10 double-unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com