5.27.14

WARM UP (15 min) 1 min singles 2 min double unders atlas stretch side lunge w/reach shoulder mobility air squats x20 push ups x10 situps x30 1 min hollow hold 1 min superman hold STRENGTH (25 min) establish a 3 rep max Push Press WOD (20 min) handstand walk length of gym (sub bear crawl 4 lengths) 50 double unders 25 wall balls (20/14) 40 double unders 20 wall balls 30 double unders 15 wall balls handstand walk length of gym (sub bear crawl 4 lengths)

WARM UP (15 min)

1 min singles
2 min double unders
atlas stretch
side lunge w/reach
shoulder mobility
air squats x20
push ups x10
situps x30
1 min hollow hold
1 min superman hold

STRENGTH (25 min)
establish a 3 rep max Push Press

WOD (20 min)
handstand walk length of gym (sub bear crawl 4 lengths)
50 double unders
25 wall balls (20/14)
40 double unders
20 wall balls
30 double unders
15 wall balls
handstand walk length of gym (sub bear crawl 4 lengths)

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