061617

Warm Up:

  • Row 30 cal
  • Bootstraps
  • Spiderman with reach x 6
  • Squat Series
  • Air Squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups x 10
  • Windshield wipers x 10
  • BB Hang Clean Pulls x 5
  • BB Front Squats x 5
  • BB Elbow Rotations x 5
  • BB Squat Cleans x 5

Strength:

20 min to find a 1RM Squat Clean

WOD:

10 min EMOM

  • 1 Monkey Complex (Burpee; Burpee Pull-Up; TTB)     +(Pull-Up; CTB; Bar Muscle-Up)
  • 10 Goblet Squats (35/25)  +(53/35)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com