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Warm Up:

  • High Knees
  • But Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Walking Quad stretch
  • Inch Worms
  • Crab Walk Fwd
  • Crab Walk Back
  • Duck walks
  • Shoulder Mobility
  • L-Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Windshield Wipers x 10

Strength:

Clean Drops 5 x 2 *increasing weight if possible

Warm up to 80% of 1 RM C&J

8 min. EMOM:

  • 1 Squat Clean + 1 Front Squat + Split Jerk @ 80% Clean and Jerk +(85%)

then,

For time:

  • 40 HSPU
  • 30 Pull-Ups
  • 20 TTB

*12 min time cap


TODAY'S MINDSET

Bar work today! Practicing pulling under the bar in the squat clean, then building strength under stress. Finishing up with body weight movements. Pace! and move quickly.

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