100214

Warm Up:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca's
  • Shoulder Mobility
  • 10 x OHS
  • 5 Rvs. Push-Ups
  • 5 Diamond Push-Ups
  • 5 Clapping Push-Ups
  • Max Strict Pull-Ups
  • 25 Twisting Sit-Ups
  • Arm Bars *as a class

Skill/Strength: Turkish Get Ups

WOD:

2 Rounds of all of the following:

  • 1 Turkish Get up (alternate sides each round)

 

  • 2 rounds of:
  • 10 1 handed kettle bell swings (ahap)
  • 20 sit-ups

 

  • 2 Rounds of:
  • 10 Pull-Ups
  • 15 Air Squats

 

  • 2 Rounds of:
  • 10 KBS (ahap)
  • 1 Rope Climb


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