102713

Warm up:

  • Run 400m
  • Bootstraps
  • spiderman
  • track stretch
  • shoulder mobility
  • OHS x 15
  • Pull-Ups x 15
  • Hollow Rocks x 30
  • Superman x 30

MOBILITY: Front Rack Mobility, T/S Mobility

WOD:

Buy In of 400m Run 

  • 1 Front Squat
  • 10 Ring Rows
  • 2 Front Squats
  • 9 Ring Rows
  • etc... to 10 Front Squats, 1 Ring Row

Buy Out of 400m Run

* Every 5 min. Run 400m

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