040517

Warm Up:

  • Run 400m
  • Spiderman Stretch
  • Bear Walks x 1 min.
  • Air Squats x 10
  • Goblet Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Ring Rows x 10
  • Ring Dips x 10  +(muscle-up + ring dip x 5)
  • 4 min. Abs:
    • Hollow Rocks
    • Supermans
    • Russian Twists 
    • Sit-Ups

Strength: 

Deadlift

  • 7x3 @ 75%

WOD:

"Optimus Prime"

7 min AMRAP

  • Max Wall Balls (20/14)
  • EMOM do 7 Deadlifts (225/155)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com