101514

Warm up:
Row 500m
Atlas stretch
Spider-Man lunge
Track hamstring
Shoulder mobility
OHS x15
Strict pullups 5x3 (if proficient, add weight)
Pushups x10
Sit-ups x30

Skill: Muscle Up

Wod:

"11.4"

omplete as many rounds as possible in 10 min of:

 

Cash out: run 800m

  • 60 Bar-facing burpees

  • 30 Overhead squats (120/90)

  • 10 Muscle-ups 

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