052514

1001277_518902121564879_1445712017_n.jpg

Please join us in thanking Jordan for all he has done for us at CrossFit Cobalt, and congratulate him on his recent graduation. We wish you the best of luck on your future endeavors.

Warm Up: (20 Min)

  • Run 400m
  • High knees
  • But kicks
  • Atlas stretch
  • Quad stretch
  • Calf stretch
  • Spider-Man
  • Shoulder mob
  • Duck Walks
  • 15 Supermans
  • 10 Ring Dips
  • 15 Push Ups
  • 20 Squats

WOD: (40 Min)

Mini Kong

12 Min AMRAP

  • 2 Deadlifts (M-315#/F-205#)
  • 4 Muscle Ups
  • 6 Squat Cleans (M-185#/F-115#)
  • 8 Handstand Push Ups

Body Kong

  • 10 Super Mans
  • 12 Ring Dips
  • 14 Medball Cleans
  • 16 Push Ups

 

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