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Warm Up:

  • Run 400M
  • Atlas Stretch
  • Track Stretch
  • Good Mornings
  • Shoulder Mob
  • 3 Wall Climbs
  • 10 Pull Ups
  • 25 Air Squats
  • Accumulate 1 minute hollow hold

WOD:

  • 70 Double Unders
  • 60 V-ups
  • 50 Burpees over the bar
  • 40 Deadlifts 135/95
  • 30 Pistols (15 each leg)
  • 20 L-pull ups
  • 10 Wall climbs

Accumulate 500 Meter row at some point during the work out

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