030917

Warm Up:

  • Airdyne 1 min
  • Butt to Wall
  • Wall Squats x 10
  • Shoulder Mobility
  • Wall Angels x 10
  • Pull-ups x 10
  • Ring Dips x 10
  • Hips to Rings x 10
  • Hollow Rocks x 25

Mobility:

  • Front Rack Mobility

WOD:

  • 15 min to establish a heavy split jerk off the rack

rest 5 min., break the bar down to 75-80% of your days max.

WOD:

8 min AMRAP

  • 1 Squat Clean
  • 1 Front Squat
  • 1 Split Jerk
  • 20 sit-ups
  • 1 Squat Clean
  • 1 Front Squat
  • 1 Split Jerk
  • 20 Russian Twists
  • 1 Squat Clean
  • 1 Front Squat
  • 1 Split Jerk
  • 20 Supermans
  • 1 Squat Clean
  • 1 Front Squat
  • 1 Split Jerk
  • 20 V-Ups

 

 

 

 

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