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Warm Up:

  • Run 400m
  • Crossover Hamstring x 8
  • Side lunge with reach x 8
  • Ninja Kicks x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • 30 Pull-Ups
  • 30 Push-Ups
  • Hollow Rocks x 30

Strength:

  • Banded Deadlifts 10 x 2, increasing each set

between each set, perform

  • Dumbell Strict Press x 3, increasing weight each set
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com