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Warm up:

  • High knees x2
  • Butt kicks x2
  • Side shuffle x2
  • Bear crawl x2
  • Crab walk x2
  • Atlas stretch
  • Quad stretch
  • Good mornings
  • Lunges x20
  • Pullups x10
  • Ring dips x10
  • Sit-ups x30

 

Wod:

  • 80 sit-ups
  • 70 jumping lunges
  • 60 burpees
  • 50 deadlifts (135/95)
  • 40 pullups
  • 30 box jumps (24"/20")
  • 20 back squats (135/95)
  • 10 ring dips
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com