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Warm Up:

  • Row 500m
  • Cobra Stretch
  • Crossover Hamstring x 8
  • Quad stretch
  • Spiderman x 8
  • Shoulder Mobility
  • OHS x 15
  • One handed Push-Ups x 10 (sub knees on box, or use wall while standing)
  • Strict Pull-Ups x 10
  • 10 GHD extensions/Supermans

 

WOD:

Tabata Rounds of:

  • Alternating GHD Back Extensions/Sit-Ups
  • Ball Slams
  • Push Press (65/45)
  • Toes through Rings
  • OH Keg Step -Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com