042517

Warm Up:

  • Airdyne 1 min.
  • Atlas Stretch
  • Side Lunge with reach x 10
  • Back Roll to split x 8
  • Shoulder Mobility
  • OHS x 10
  • KBS at wall x 10
  • 3 rvs. burpees + air squat
  • Push-Ups with rotation x 10
  • Windshield Wipers x 10

Strength:

  • Bench Press  7x3 @ 80%

WOD:

2 Rounds

  • 20 Power Cleans (115/75)  +(155/115)
  • 5 Rope Climbs
  • 20 KBS (53/35)  +(70/53)
  • 10 Rvs. Burpees + Air Squat  +(35/25 goblet)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com