053114

Sacrifice-Your-Gift-Inspirational-Quotes-Wallpaper-HD-1024x768.jpg

Warm up: (15min)

  • Run 400m
  • Inchworms x2
  • Bear crawl x2
  • Spider-Man lunge x2
  • Calf stretch
  • Shoulder mobility
  • Air squats x20
  • Pushups x10
  • Pullups x10

Plank circle as a group (all hold plank, one by one jump over everyone in the circle)

 

WOD: (in teams of 2, reps are as a team)

20min AMRAP

  • 150 wall balls (20/14)
  • 100 box jump overs (34"/20")
  • 50 hang power cleans (115/75)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com