032117

Warm Up:

  • Run 400m
  • Bootstraps
  • Atlas Stretch
  • Air Squats x 10
  • Goblet Squats x 10
  • Shoulder Mobility
  • Active Shoulders x 10 (2 sec hold)
  • Pull-Ups x 10
  • Rig Dips x 10
  • BB Hang Squat Cleans x 5
  • BB Push Press x 5

WOD:

3 Rounds for time:

  • 2 Farmer Carry Laps (rig<-->white board = down and back twice)
  • 12 Pull-Ups
  • Run 400m

Buy Out:

3 rounds

  • 5 Thrusters (95/65)  +(10 Thrusters)
  • 10 Double Unders   +(25 DU's)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com