Warm Up:

  • Run 400m
  • Ninja Kicks
  • Quad Stretch
  • Glute Stretch
  • Med Ball Cleans x 10
  • Side Lunge with squat x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Pull-Ups x 10
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20

Squat Therapy:

  • Butt to Wall x 1 min
  • D/F Mobility
  • Feet together Squats as deep as possible


Wall Balls - core to extremity




  • Wall Balls (20/14)
  • Sit-Ups

Rx+ = 50-40-30-20-10


It's a lot of wall balls. Take the time to do them correctly and efficiently. You can do more than you think. Breathe and take your time on these. Slow and steady will get you through them easier and ultimately faster. The video shows SDHP, but it explains core to extremity violations. The principle is exactly the same overhead. Moving the arms before the hips open washes out your power and makes your wall balls even more sad then they already are.

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