051514

Warm Up:

  • Junk Yard Dog x 3
  • Cobra stretch
  • Iron cross
  • Piriformis Stretch
  • Shoulder mobility
  • Bear Crawl x 2
  • 5 Ring Dips
  • 5 Pull Ups
  • 5 ring rows
  • 10 push-ups with hands backwards
  • 15 air squats
  • 10 twisting sit-ups

WOD:

6 min. ABS

- 1 min twisting sit-ups ( opposite hand touches opposite side of feet)
- 1 min tuck-ups
- 1 min russian twists
- 1 min flutter kicks
- 1 min plank
- 1 min sit-ups

2 min rest 

5 min. arms
- 1 min pull-ups
- 1 min push-ups
- 1 min shoulder to overhead (75/55)
- 1 min ring rows
- 1 min. ring dips

rest 2 min

4 min. legs
- 1 min pistols
- 1 min air squats
- 1 min jumping lunges
- 1 min wall sit

rest 2 min.

3 min cardio
- 1 min burpees
- 1 min jumping jacks
- 1 min bear crawl

*Score is total reps


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