061917

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle 
  • Carioca
  • Bootstraps
  • Air Squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups x 10
  • 2 Rounds:
  • 10 wall balls
  • 10 BB GM's

Strength:

Banded Deadlifts

10 x 3 @ 65-70% 

between each set rotate through each of the following:

  • 7 x Chained Back Squats (135/95 - before chains)
  • 50 Air Squats
  • 20 Push-Ups
  • 10 Fat Bar Clean and Jerks (95/65)
  • 20 Walking Lunges
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com