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Warm Up:

  • Jumping Jacks x 20

  • Calf Stretch

  • Side Lunge with Squat x 10

  • Hip Extension with PVC Pipe x 10

  • Shoulder Mobility

  • Pull-Ups x 10

  • Push-Ups with Rotation x 10

  • Iron Cross

  • Cobra Stretch

  • Hollow Rocks x 20

  • Supermans x 20


Strength:

Strict Press 3-2-2-2-1-1-1-1


WOD:

21-15-9

  • Alt. Dumbell Snatches (35/25) +(50/35)

  • Burpees over DB +(DBFB)

*30 Double Unders after each round +(100 DU’s)


TODAY’S MINDSET

We’re looking for speed on this one. Get uncomfortable, find that red line!

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