040417

Warm Up:

  • High Knees 
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Squat Series
  • Air Squat Negatives x 5 (10 sec)
  • Shoulder Mobility
  • Scorpion stretch
  • Pull-ups x 5
  • Push-Ups with rotation x 10
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

14 min. E2MOM - 2 x Pausing Front Squat (2 second pause, bounce out allowed)

  • starting at 50% and increasing 5% each set. 
  • if you fail at either rep, go down 5% for the next round.

WOD:

"Fran"

21-15-9

  • Thrusters (95/65)
  • Pull-Ups

Old School Fran attempt from 2012!

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