122614

10409453_669297113192045_8391707379724846059_n.jpg

Wishing Coach Trish A Very Happy Birthday!!!!

Warm up: (15 Min)

  • Run 400m
  • Bootstraps
  • Spider-Man's
  • Hip flexor stretch
  • Piriformis
  • Shoulder mobility
  • 15 OHS
  • 15 good mornings
  • 15 push ups
  • 15 hollow rocks
  • 15 supermans
  • 15 pull ups
  • Sprint 100m


Skill: (5 Min)

Air squats (review back position, foot position and torque, depth)

Wod:(40 Min)

"Baseline from hell"

5 rounds, 3 min rest between rounds:

  • 400 meter run,
  • 10 pull-ups,
  • 20 push-ups,
  • 30 sit-ups,
  • 40 squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com