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Warm up: (20 Min)

  • Junkyard dog x 3
  • Atlas
  • Bootstraps
  • Track stretch
  • Iron cross
  • Piriformis
  • Shoulder mob
  • 20 air squats
  • 15 strict pull ups
  • 5 strict HSPU
  • 50 sit-ups

Skill : (20 Min)

Pistol progression

Wod: (20 Min)

13 min amrap

  • 10 box jumps
  • 12 deadlifts (185/125)
  • 14 pull ups
  • 16 pistols
     
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com