031717

Warm Up:

  • Row 30 cal
  • Squat series
  • Quad Stretch
  • Calf Stetch
  • Air Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Lat Rolls
  • Pull-Ups x 10
  • HSPU Neg x 3
  • Hollow Rocks x 10

WOD:

"17.4"

13 minute AMRAP:

  • 55 deadlifts (225/155)
  • 55 wall-ball shots (20 to 10'/14 to 9')
  • 55 calorie row
  • 55 handstand push-ups

**Check standards for scaled and masters requirements

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