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WISHING JOEY GALLINO A VERY HAPPY BIRTHDAY!!

Warm Up (15 Min):

  • Row 500 M
  • Crossover hamstring stretch
  • Atlas Stretch
  • Piriformis
  • Bootstraps
  • Shoulder Mob
  • 10 Ring dips
  • 10 Pull Ups
  • 20 Air Squats
  • 25 V-Ups

Skill: (10 Min)

  • Muscle Up Transitions

WOD (35 Min):

The Gallinowitz

5 RFT

  • 4 Deficit HSPU (45/25 plate)
  • 5 Muscle Ups
  • 6 Squat Cleans (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com