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Warm up: (15 min)

  • High knees x2
  • Butt kicks x2
  • Bear crawl x2
  • Inch worm x2
  • Duck walk x2
  • Atlas stretch
  • Side lunge
  • Shoulder mobility
  • Air squats x20
  • Push up w/rotation x10
  • Pullups x10
  • Hollow rocks x20
  • Superman rocks x20

 

Mobility: (20min)

  • Quad smashing
  • 10mins of whatever you need to stretch the most

 

WOD:

15min AMRAP

  • 7 burpees
  • 14 tuck ups
  • 21 double unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com