120214

Happy Birthday Krystina!!!!

Thank you for all of your help along the way at CFC!

Warm Up:

  • High Knees
  • Butt Kicks
  • Side shuffle
  • Carioca
  • Atlas Stretch
  • Bootstraps
  • Cobra Stretch
  • Shoulder Mobility
  • OHS x 20
  • Pull-Ups x 10
  • Push ups with rotation x 12
  • V-Ups x 15

Strength

OHS

  • 7 @ 50%
  • 5 @ 60
  • 3 @ 70
  • 2x2 @ 80
  • 2 @ 90
  • 1 @ 95


Wod:

7min.

  • Buy in: 10 ohs at 40% 1rm


Then AMRAP

  • 10 1 arm KB's (alternating) 53/35
  • 12 Box jumps
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com