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Warm Up: (15 Min) 

  • Row 500 M
  • Boot straps
  • Spiderman Lunge
  • Quad Stretch
  • Good Mornings 
  • Shoulder Mob
  • 3 Rounds of Cindy

Skill: AB CITY (15 Min Max)

Everyone gets in a circle in a hollow hold

1 by 1 each person picks an exercise (coach picks the reps)

Complete the desired number of reps and go back to the hollow hold and wait for the last person to finish their reps

When everyone is in the hollow hold go to the next movement

(sit ups, tuck ups, v ups, russian twists without ball, crunches)

WOD: (30 Min)

Jail House Ten

  • Push Press 115/75
  • Parallete shoot throughs 
    • (plank-shoot through feet forward- dip- shoot through back to plank)
  • 1 Rope climb after every round
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com