052517

Warm Up:

  • 1 min airdyne
  • Bootstraps 
  • Quad Stretch
  • Air Squat Neg (10 sec) x 5
  • Shoulder Mobility
  • Ring Rows x 15
  • Push-Ups with rotation x 10
  • Pect Stretch on Rig
  • Cobra Stretch 
  • Iron Cross
  • Hollow Rocks x 25

Mobility: Roll Claves and Hamstrings with bar; Banded Shoulder; Butt to Wall with knee resistance x 2 min.

WOD:

Working 30 seconds on, 15 seconds off, complete the following:

6 Rounds:

  • 10 Med Ball Cleans (20/14)  +(30 or 25/20)
  • 5 Push-Ups on the Med Ball
  • 15 cal on Airdyne

 

 

 

 

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