050617

Warm Up:

  • Run 400m
  • Bootstraps
  • Back Roll to Split
  • Goblet squats x 10
  • Shoulder Mobility
  • Rvs. Push-Ups x 10
  • 2 rounds
    • Pike Push-Ups x 5
    • Flutter Kicks x 10
    • Pull-Ups x 5

Skill:

"Big Clean Complex"

  • High Hang Squat Clean (pockets)
  • Hang Squat Clean (knees)
  • Squat Clean (floor)
  • Push Press
  • Squat Clean (pockets)
  • Hang Squat Clean (knees)
  • Squat Clean (floor)
  • Push Jerk
  • Squat Clean (pockets)
  • Hang Squat Clean (knees)
  • Squat Clean (floor)
  • Split Jerk

Partner WOD:

18 min AMRAP

  • 2 x Big Clean Complex (135/95)  [1 complex each]
  • 20 Partner Bar Roll Outs
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com