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Warm Up:

  • Run 400m
  • Quad Stretch on wall
  • Calf stretch
  • 1 min bear walk in a tile
  • Walking lunges x 10
  • Air squat neg x 5 (10sec)
  • Shoulder mobility
  • Pull-ups x 10
  • Ring dips x 15
  • Dragon Flags x 5
  • Rig flag attempts

Strength:

Work up to a heavy 1RM for the day of:

  • Hang power Clean/Hang squat Clean/Shoulder to OH

WOD:

  • RUN 800m

Then,

12 min AMRAP

  • 1 Atlas stone lift (AHAP)
  • 7 HSPU   +(deficit 45/35)
  • 5 Hang Power Cleans (115/75)   +(185/135)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com