011214

badger-th.jpg

Warm Up (15 Min):

  • 400 M Run
  • Lunge with twist
  • Twisting toe touches
  • Spider man stretch
  • 15 Strict ring rows
  • 20 Air squats
  • 2 Min hollow hold

WOD (40 Min):

Badger

3RFT

  • 30 Squat clean (95/65#)
  • 30 Pull-ups
  • Run 800 meters

-OR-

Body WeighBadger

3RFT

  • 60 Air squats
  • 30 Pull-ups
  • Run 800 meters

Cool Down (5 min):

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