071117

Warm Up:

  • Row 400m
  • Squat Series
  • Air Squat Neg (10 sec) x 5
  • Walking quad Stretch
  • Shoulder Mobility
  • Banded Shoulder
  • Pull-Ups x 10
  • rvs. Push-Ups x 10
  • sit-ups x 25
  • Front Rack Mobility

Strength:

  • Tall Jerks 3 x 3 (empty barbell)
  • Jerk Balance 3 x 2 (<50%)

Take 15-20 min to establish:

  • Clean and Jerk 1 RM
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com