022514

imgres.jpg

This is a longer work out please show up on time

and hurry with your warm ups. This work out will have a time cap!

Warm Up: (15 Min)

  • High knees x2
  • Butt Kicks x2
  • Side Shuffle x2
  • Sprint x 4
  • Atlas Stretch
  • Shoulder Mob
  • 10 Box Jumps
  • 15 KBS
  • 10 Wall Balls
  • 15 Super Mans

WOD: (45 Min)

40 Min Time Cap

  • 50 Box jump 24/20

  • 50 Jumping pull-ups 

  • 50 Kettlebell swings 1 pd/.5pd

  • Walking Lunge 50 steps 

  • 50 Knees to elbows 

  • 50 Push press 45/35

  • 50 Back extensions 

  • 50 Wall ball shots (20/14)

  • 50 Burpees 

  • 50 Double unders 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com