042817

Warm Up:

  • Row 400m
  • Squat Series
  • Back Roll to Split x 8
  • Air Squats x 15
  • Shoulder Mobility
  • Rvs. Push-ups x 10
  • Ring Rows x 10
  • 3 rounds:
    • Hanging hip touches x 4
    • Strict TTB x 4
    • Hollow Rocks x 10
  • BB Burgener warm up

STRENGTH:

  • 20 min to est. 1 RM Squat Clean

WOD:

8 min EMOM

  • 4 Front Squats from the floor (65% of today 1RM)  +(70%)
  • 1 Shoulder to OH

 

 

 

 

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