061417

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman
  • Air Squats x 10
  • Shoulder Mobility
  • Ring Dips x 10
  • Pull-Ups x 10
  • 3 Rounds:
    • :30 sec cobra Stretch
    • BB Front Squats x 3
    • BB Strict Press x 3
    • BB DL x 3

Strength:

Strict Press 2x4; 2x3; 2x2; 2x1

WOD:

Buy in:

Run 400m

4 Rounds:

  • 15 Ring Dips
  • 10 Front Squats (95/65)  +(135/95)
  • 5 Shoulder to OH

Buy Out:

Run 400m

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