051314

Warm Up: (10 min)

  • row 400m
  • track stretch
  • quad stretch
  • 10 air squats
  • shoulder mobility
  • 10 pull-ups
  • 10 push ups
  • 10 sit-ups
  • 3 wall climbs
  • Class challenge: Team plank hold for time (feet on shoulder behind you making one long plank)


Skill:  1 arm KBS (10 min)

WOD: (35 min time cap) 

  • 100 DU's (do not sub singles, scale the doubles)
  • 90 sit-ups
  • 80 jumping lunges
  • 70 push-ups
  • 60 1 arm KBS (53/35)
  • 50 air squats
  • 40 SDHP (KB)
  • 30 Pull-Ups
  • 20 burpees
  • 10 HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com