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Warm Up: (15 Min)

  • Run 400 M
  • Spiderman Stretch
  • Cross Over Hamstring 
  • Shoulder Mob
  • 8 Pike Push Ups
  • 12 V-Ups
  • 15 Pull Ups
  • 15 Push Ups
  • 20 Air Squats

Skill: (20 Min)

Turkish Get Up

3 Sets 3 Reps on each side

*Note - This is not for speed this is for skill and movement efficiency

WOD: ( 25 Min)

4 RFT

  • 7 HSPU
  • 14 KTE
  • 21 Push Jerks 95/65
  • 28 Air Squats
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com