122414

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Morning Hours Only Tomorrow!!!

Reminder:
Due to space and safety issues t
he 18 person cap will be strictly enforced this WED 12/24.
Please sign into class ahead of time. If you do not sign in you are not guaranteed entry into a class. 

Warm Up: (15 Min)

  • Run 400m
  • atlas stretch
  • boostraps
  • squat series
  • shoulder mobility
  • 3 x wall climbs
  • 10 x tuck jumps
  • 10 x lateral lunges
  • 10 x backward lunge with twist
  • 10 x pull - ups
  • 10 x push-ups
  • 10 TTB

Review (10 Min)


WOD:  (30 Min)

12 Days of Christmas

Perform each movement like you sing the song...(1...then 2, 1....then 3, 2, 1....4, 3,2, 1 etc..)

  • 1 Muscle-Up (sub 2 muscle-ups in the rings from floor)
  • 2 burpees to bar (rig)
  • 3 HSPU
  • 4 SDHP (115/75)
  • 5 med-ball cleans (20/14)
  • 6 back squats (115/75)
  • 7 box jumps (24/20)
  • 8 pull-ups
  • 9 goblet squats (53/35)
  • 10 KBS (53/35)
  • 11 TTB
  • 12 GHD sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com