021114

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Warm Up

  • 3 x Junkyard Dog
  • 10 Bootstraps
  • 10 Spidermans
  • Piriformis stretch x 2
  • Cobra Stretch x 2
  • Shoulder Mobility
  • OHS x 10
  • Quad Stretch
  • Push Up with Rotation x 20
  • 5 strict Pull-Ups
  • 10 Pull-Ups
  • 3-5 min. Mobility
  • 1 Round of Cindy (slow)
  • 1 Round of Cindy (moderate)

Skill: Kipping Pull-Up

WOD:

"Cindy"

20 min. AMRAP

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com