070417

Warm Up:

  • Indian Run around block
  • Bootstraps
  • Atlas Stretch
  • Scorpion Stretch
  • Air Squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Rvs. Push-Ups x 10
  • 2 Rounds:
    • 5 BB Strict Press
    • 5 BB Hang Clean
    • 5 BB Front Squats
    • 10 sit-ups
    • 3 burpees

WOD:

3 Rounds

45 seconds on/15 off - Rotating Rounds of:

  • Row for cals
  • Wall Balls
  • Burpees to the bar
  • Sit-Ups
  • Box Jumps (24/20)
  • Clean and Jerks (95/65)   +(135/95)

**Everyone rests on minute 5, 10, 15

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