032217

Warm Up:

  • Row 400m
  • Bootstraps
  • Pirifomris
  • Back Roll to split x 8
  • Air Squat Neg x 5 (10 sec)
  • Shoulder Mobility
  • Banded shoulder 
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • Grasshoppers x 20

WOD:

16 min AMRAP

  • 10 Box jumps (24/20)
  • 3 Power Cleans (135/95)  (185/135)
  • 10 Pistols

rest 2 min.

Buy Out:

2 Rounds

  • 5 Thrusters (115/75)   +(10 thrusters)
  • 25 Double Unders   +(25 Doubles + 5 Triple Attempts)
  • 2 Muscle-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com