071417

Warm Up:

  • Run 400m
  • Bootstraps
  • Air Squat negatives (10 sec) x 5
  • Shoulder mobility
  • Pull-Ups x 10
  • Ring Dips x 10
  • 2 Rounds:
    • BB Strict Press x 5
    • BB Hang power clean x 5
    • BB front squat x 5
    • BB thruster x 5
    • BB Hip thrusts x 10

Skill: Double Unders/triple unders

WOD:

12 min. EMOM

  • 10 Double Unders  +(25 Double Unders)
  • 3 HSPU   +(@ deficit 45/35)

Buy out at min 13:   Run 800m

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