071317

Warm Up:

  • Row 500m
  • Bootstraps
  • Spiderman
  • Piriformis
  • Air Squats x 10
  • Shoulder Mobility
  • 3 Rounds:
    • BB Goodmornings x 5
    • BB DL x 5
    • BB Hang Clean x 5
    • Pull-Ups x 5
    • Pect Stretch :20 sec each

WOD:

Starting at 10, Descending Ladder by 2 of:

  • Deadlifts (185/125)    +(225/155) 
  • BB Roll-Outs

*Finish each round with 250m Row

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com