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Warm Up:  (20 Min)

  • 100 Singles
  • 25 Left Foot
  • 25 Right Foot
  • 50 DU
  • Boot Straps
  • Ankle DF
  •  Shoulder Mob
  • 20 Pull Ups
  • 20 Air Squats
  • 10 Push Ups
  • 30 Sit Ups

WOD: (40 Min)

4 RFT

  • 10 Push Ups
  • 20 Hang Cleans 115/75
  • 30 Wall Balls
  • 40 DU

Make sure to scale Weights and Reps appropriately and listen to your coach!!

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