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Warm up

  • Row 500
  • Track stretch
  • Iron cross
  • Atlas
  • DF mobility
  • 10 push ups W/pause at the bottom
  • 10 ring dips W/ a pause at the bottom
  • 20 jumping squats
  • shoulder mobility
  • 10 pull-ups
  • 5 rnds tabata l sit hold

WOD

  • 500m row
  • 50 box jump overs
  • 40 pull ups
  • 30 burpees over the bar
  • 20 hang cleans 155/105?
  • 10 front squats
  • Run 400 m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com