100914

Warm up:

  • High knees
  • Butt kicks
  • Side step
  • Crab walks
  • inch worm
  • Broad jumps
  • Altlas
  • Iron cross
  • P-stretch
  • Shoulder mob
  • 10 dynamics push ups
  • 15 ring dips
  • 20 OHS
  • Max l sit hold as a class

Strength:

  • Max Farmer Carry (white board to rig)

WOD:

4 Rounds

  • farmers carry down driveway and back 
  • 20 hand release push ups 
  • 20 ring rows
  • 20 hollow rocks
  • 20 jumping lunges
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com