043014

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Warm up: (15mins)

  • High knees x2
  • Butt kicks x2
  • Side shuffle x2
  • Carioca x2
  • Broad jumps x2
  • Bootstraps
  • Shoulder mobility
  • Atlas stretch
  • Air squats x20
  • Pushups x10
  • Max pullups for the remaining time


Strength: (25min)

Overhead squat

5-5-5-5-5

Increasing weight each time

Wod:  (20 Min)


Tabata L-holds (parallettes, rings, or bar)
Tabata ball slams
Tabata pistols

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