062217

Warm Up:

  • Walk to 200m mark
  • Run to 400m mark
  • Light Jog back to 200m mark
  • Sprint Back to the gym
  • Quad Stretch
  • Back Roll to Split x 8
  • Bear Walks x 1 min
  • Shoulder Mobility
  • OHS x 10
  • Active Shoulders x 10
  • Beat Swings x 10
  • Pull-Ups x 5
  • BB Hang Clean and Strict Press x 5
  • 5 burpees over the bar
  • Supermans x 20
  • Burgener Warm up as a class

Strength:

10 Min to work up to a heavy 1RM Hang Power Clean & Push Jerk

WOD:

  • 21 Clean and Jerks
  • 15 Pull-Ups
  • 9 Roll-Outs
  • 9 Clean and Jerks
  • 15 Pull-Ups
  • 21 Roll-Outs
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com