111914

Warm up:

  • 2 min DU 
  • Boot straps 
  • Spider man 
  • Calf stretch 
  • Shoulder mob 
  • 10 strict ring dips 
  • 15 strict pull ups 
  • 20 wall ball shots with a pause at the bottom

Skill:

Kipping pull ups 

1- on the floor superman to hollow rock 

2- beat swing 

3- full kiping pull ups 

WOD:

15 min ascending ladder by 2 of 

  • Pull ups 
  • Kb swings 

**With 20 DU after each round

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