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Warm Up:

  • Row 750m

  • Back Roll to SPLit x 8

  • Calf Stretch

  • Duck Walk

  • Air Squats x 10

  • Shoulder Mobility

  • Pull-Ups x 10 +(5 muscle-ups x 2)

  • Pikes x 10

  • V-Ups x 10

Skill: Hips to Bar

WOD:

8 min AMRAP

  • 8 TTB (sub hanging MB to chest)

  • 8 HSPU

then, buy out with:

Bear Walk 300’ or HSW 100’ for time


TODAY’S MINDSET

The WOD is just wearing you out for the buy out. We’re testing/building your shoulder stability under stress. Make a push to get your toes to the bar, even if you can’t string them. If it’s not an option, go with the medball.

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