031714

1899899_518899794898445_705854266_n.jpg

WISHING COURTNEY A VERY HAPPY BIRTHDAY!!

Warm Up: (15 Min)

  • Run 800M
  • Spiderman x8
  • Cobra Stretch
  • Scorpion Stretch
  • Track stretch
  • Shoulder Mob
  • 10 OHS
  • 10 Push ups
  • 10 Pull ups
  • 5 Burpees slow - rest - 5 med - rest - 5 fast as possible

Strength:

Thruster 1RM

  • Once you fail one you're done

WOD:

Ascending ladder by 1 to 15

1,1...2,2...3,3...4,4,

  • Wallballs 20/14
  • Burpees 
    • open athletes to the bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com