062817

Warm Up:

  • Run 400m
  • Back Roll to Split x 8
  • Quad Stretch
  • Calf Stretch
  • Air Squats x 20
  • Shoulder Mobility
  • OHS x 5Grasshoppers x 20
  • Pull-Ups x 10
  • Res Push-Ups x 10
  • Flutter Kicks x 20
  • 3 Rounds:
    • BB strict Press x 5
    • BB Front Squat x 5
    • BB Sumo Deadlifts x 5
    • BB Sots Press x 5

Strength: in 15 min., Find a 1RM Hang Power Snatch for the day

WOD:

  • 50 Double Unders   +(100 DU)
  • 2 Hang Power Snatches @ 70% of above 1RM
  • 15 Toes to Bar
  • 2 Hang Power Snatches
  • 15 Wall Balls
  • 2 Hang Power Snatches
  • 15 HSPU  +(4"/3" deficit)
  • 2 Hang Power Snatches
  • 15 SDHP
  • 2 Hang Power Snatches
  • 50 Double Unders   +(100 DU)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com