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Warm Up:

  • Row 500m
  • Cobra Stretch
  • Iron Cross
  • Bootstraps
  • Spiderman
  • Shoulder Mobility
  • 10 Strict Pull Ups
  • 10 Push Ups
  • 20 Hollow Rocks
  • 20 Supermans
  • 50 Double Unders

WOD:

" G.I. Jane"

100 Burpee Pull-Ups for time

* if you finish GI Jane before the 20 min. mark, at 20 min. Start "Annie"

  • 50, 40, 30, 20, 10 Double Unders and Sit Ups

* if you finish GI Jane before the 25 min. mark, at 25 min. begin 100 sit-ups for time.

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