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Warm Up:

  • Jumping Jacks x 20

  • Piriformis Stretch

  • Calf Stretch

  • Air Squats x 10

  • Shoulder Mobility

  • 3 Rounds NFT:

    • 5 x BB Muscle Clean and Press

    • 3 x Burpees over the BB

    • 5 x Leg Raises

Skill:

5 min EMOM

Using a medium weight that you can handle, but not MAN-handle:

  • Power Clean + Bear Complex (Power Clean, FS, PP, BS, BR-PP)

**for precision form at each movement.

WOD:

“The Chief”

5 Rounds of:

3 min AMRAP

  • 3 Power Cleans (135/95)

  • 6 Push-Ups

  • 9 Air Squats

Rest 1 min between Rounds


TODAY’S MINDSET

This is a classic hero WOD that tests basic movements and aerobic capacity. Stick with correct form on the basics and it’ll take you far!

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