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Warm Up (20 min):

  • JunkYard Dog x 3 for time
  • Quad stretch on wall
  • butt to wall x 1 min
  • air squats  x 20
  • Shoulder mobility
  • Ring rows x 20 (strict)
  • inch worms x1
  • jumping air squats x10
  • Accumulate 2 min. of an L hold in rings or parralets


Skill:  (10 min)

  • Med Ball Cleans


WOD: (25 min)

  • 150 Wall Balls + 100 Double Unders
    • Break this up however you want
    • Do not substitute singles for doubles…scale doubles and/or count attempts


Cool Down: (5 min)

  • Row a slow 300m legs and back only
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com