103114

Warm up:

  • Run 200m
  • Bootstraps
  • Atlas Stretch
  • Gator Walk
  • Squat Series
  • Shoulder Mobility
  • OHS x 20
  • Push-Ups - 5 reg., 5 wide, 5 diamond, 5 clapping
  • Pull-Ups x 10
  • Hollow Rocks x 25
  • Supermans x 25
  • Windshield Wipers x 20

 

WOD: "Frankenchipper" 

  • 500m Row
  • 400m Run
  • 21 Kettlebell Swings (53/35#)
  • 12 Pullups
  • 50 Thrusters (45/35#)
  • 3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
  • 30 Box Jumps
  • 21 Handstand Pushups
  • 30 Knees to Elbows
  • 30 Double Unders

* row when there's a rower free

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