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Due to the inclement weather we will be closing this evenings 7 and 8 pm classes. Tomorrows 6am classes will also be cancelled. Stay safe folks!

Warm up:
Sprints as a class (5 min)
- 50% x2
- 75% x 2
- 100% x 2
- 100% with 180* turn on "go" x 2
- 100% with 360* turn on "go" x2 (alternate)
- skips forward x 2
- side skips x2 (DONT CROSS LEGS!)
- start on back sprint 100% x 2
- start in stomach 100% x2
- burpee sprint 100% x 2
 

(10 Min):
Spiderman x 8 
Shoulder Mobility
15 OHS
10 Pull-Ups
25 Russian Twists
20 partner med ball sit-ups
10 Wall Balls

WOD: (35 min)
"Thruster Ladder"

  • 1 min to perform a 5 sit up buy in, followed by 3 Unbroken Reps at each weight until failure.


At failure perform 100 sit-ups for time.

Cool Down:  (5-10 min)

  • Roll LB and 1 min of cobra stretch
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com