120717

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Warm Up:

  • High Knees
  • Butt Kicks
  • Side shuffle 
  • Carioca
  • Ninja Kicks
  • Duck Walks
  • Calf Stretch
  • Walking Lunges x 10
  • Shoulder Mobility
  • Banded Pull-Aparts x 10
  • 5 burpee pull-ups
  • 3 Tabata Rounds each of:
  • grasshoppers
  • SL lateral jumps
  • vampire sit-ups 

Strength:

  • Strict Press Every :30 for 5 min -  4 reps at 55%
    • try to hold front rack as long as possible

WOD:

12 Rounds:

  • 6 DB Snatches (35/25)  +(50/35)
  • 4 Box Jumps (24/20)  +(30/24)
  • 10 Double Unders  +(35 DU)

TODAY'S MINDSET

Quick rounds to race through! Good form on the snatches, stay steady on the box jumps. 

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