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Warm Up:

  • HN, BK, SS, CAR, NK’s

  • Bootstraps

  • Quad Stretch

  • Calf Stretch

  • Shoulder Mobility

  • Rvs. Push-Ups x 10

  • Pull-Ups x 10

  • Hollow Hold :30

  • 3 Rounds NFT:

    • 3 Strict BB Clusters

    • 3 KBS

    • 4 Jumping Lunges

WOD:

“Michael Camelo Jr.”

AMRAP in 20 minutes

  • 5 Clusters (135/95 lb)

  • 31 Push-Ups

  • 20 Box Jumps (24/20 in)

  • 18 Kettle Bell Swings (53/35 lb)


TODAY’S MINDSET

Keep the clusters to a light-medium weight. You should be able to do all 5 clusters unbroken in your first round, otherwise scale down.

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