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Warm Up:

  • HN,, BK, SS, CAR, NK’s

  • Spiderman Stretch

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • Push-Ups x 5

  • Pull-Ups x 5

  • BB DL x 5

  • BB HC x 5

  • BB SP x 5

  • BB BS x 5

WOD:

“John Williamson”

EMOM in 36 minutes

From 0:00-6:00, EMOM of:

  • 10 Pull-Ups

From 6:00-12:00, EMOM of:

  • 5 Squat Cleans (155/105 lb)

From 12:00-18:00, EMOM of:

  • 10 Toes-to-Bars

From 18:00-24:00, EMOM of:

  • 5 Shoulder-to-Overheads (155/105)

From 24:00-30:00, EMOM of:

  • 10 Hand Release Push-Ups

From 30:00-36:00, EMOM of:

  • 5 Overhead Squats (155/105 lb)


TODAY’S MINDSET

Its a long one, but remember it’s an EMOM, and should not turn into an AMRAP. If there is a section that you can’t complete in the minute’s time, scale that section and get back on track.

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