080617

Warm Up:

  • Run 400m
  • Back Roll to split x 8
  • Quad Stretch
  • Calf Stretch
  • Spiderman
  • Air Squats x 20
  • Shoulder Mobility
  • Pect Stretch on Rig
  • HSPU Neg x 3 (10 sec)
  • Pull-ups x 10
  • Tuck -Ups x 15

WOD:

“Payton Salzman”

  • 10 Ring Muscle-Ups (sub in rig or on bar)
  • 3 x 200m Run
  • 94 Air Squats
  • 22 Jerks (185/135)
  • 22 Burpees over the Bar
  • 22 Hang power Cleans
  • 22 CTB
  • 9 Strict Pull-Ups
  • 11 Strict TTB
  • 1600m Run
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com