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Warm Up (15 Min):

  • HIGH KNEES X2
  • BUTT KICKS X2
  • SIDE SHUFFLE X2
  • Sprints x4
    • 50%
    • 75%
    • 85%
    • 100%
  • Atlas Stretch
  • Crossover hamstring stretch
  • Bootstraps
  • Quad stretch 1 min
  • Shoulder Mob
  • 2 Rounds of CINDY

 

WOD: (45 Min)

Baseline from hell

5 RFT - 3 min rest between

  • Run 400m
  • 10 Push ups
  • 20 pull ups
  • 30 sit-ups
  • 40 air squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com