080817

Warm Up:

  • Run 400m
  • Spiderman
  • Squat Series
  • D/F Mobility
  • Calf Stretch
  • Soleus Stretch (calf stretch with knee bend)
  • Crossover Hamstring x 8
  • Shoulder Mobility
  • OHS x 10
  • Pull-Ups x 5
  • CTB x 5
  • Hollow Rocks x 20
  • Supermans x 20

Strength:

Back Squat 5 x 5 @ 80%

WOD:

2 Rounds:

  • 17 CTB  +(Ring Muscle Ups)
  • 50 Hollow Rocks
  • 50 Supermans

*Chest must hit bar for rep to count

 

 

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