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Happy Birthday Coach Roo!!!

No 5am today

Warm up: (20 Min)

  • 3 min du's
  • Bootstraps
  • Atlas
  • Side lunges x10
  • Crossover hamstring x10
  • Shoulder mob
  • 2 rounds Cindy
  • 40 sit up
  • 3 sets of
    • 3 burpees 1 wall climb

WOD: (40 Min)


"Roo"

  • Run 1 mile
  • 100 burpees
  • Run 1 mile

Or

"Mini Roo"

  • Run 800m
  • 50 burpees
  • Run 400m

 

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com