020817

Warm Up:

  • Run 400m
  • Walking Atlas Stretch
  • Ninja Kicks
  • Side Lunge with Reach x 8
  • Air Squat Negative (10 sec) x 5
  • Shoulder Mobility
  • Banded Shoulder Stretch
  • DB Snatch x 10 (5 on each)
  • Diamond Push-Ups x 10
  • Hollow Rock Hold 30 sec.
  • Superman Hold 30 sec.

WOD:

17 min AMRAP

  • 12 Box Jump Overs (24"/20")   +(30"/24")
  • 11 HSPU
  • 10 Goblet Squats (53/35)    +(70/53)
  • Run 200m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com