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Warm Up: (20 Min)

  • Run 400 M
  • Atlas Stretch
  • Crossover hamstring stretch
  • Bootstraps
  • Spiderman stretch
  • Shoulder Mob
  • 10 Strict ring dips
  • 4 (15 sec) negative pull ups
  • 10 Pike push ups
  • Burpee Broad Jumps

Mobility: (5 Min)

  • 5 squats 1 Min each
  • Sit at the bottom of the squat holding onto the rig more narrow then usual
  • Each Set pull yourself a little lower

WOD: (35 Min)

8 RFT 

  • 8 ring dips
  • 8 Burpees
  • 8 BW Back squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com