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Warm Up:

  • 2 min. Double Unders
  • Atlas Stretch
  • Bootstraps
  • Spiderman
  • shoulder mobility
  • 10 x OHS
  • 10 x strict pull-ups
  • 10 x diamond push ups
  • 25 x sit-ups
  • 1 min. L hold in rings

Coach Jacky P's Birthday WOD

  • 13 Shoulder to Overhead (135/95)
  • 75 wall balls
  • "Annie" - 50, 40, 30, 20, 10 DU's and sit-ups
  • 75 Wall Balls
  • 12 Shoulder to Overhead

Scaled Version of Miss Jacky's Crazy B-Day WOD:

  • 13 Shoulder to Overhead (95/65)
  • 25 Wall Balls
  • "Little Orphan Annie" - 30-20-10 DU's and sit-ups
  • 25 Wall Balls
  • 12 Shoulder to Overhead
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com