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Warm Up:

  • Airdyne 2 min.

  • Back Roll to Split x 8

  • Quad Stretch

  • Ninja Kicks

  • D/F Mobility

  • Shoulder Mobility

  • OHS x 10

  • Ring Dips x 10

  • Strict TTB x 10 / v-Ups x 10

Strength:

Back Squat 3-3-3-3-3

WOD:

9 min AMRAP

  • 3 Clean and Jerks (135/95) +(185/135)

  • 3 Muscle Ups

  • 3 Box Jumps (30”/24”)


TODAY’S MINDSET

This one is courtesy of Chris Spealer. Modify in a way that still challenges you. The clean and jerks should be heavy/slightly scary. You only have 9 minutes though, so push yourself through!

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