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Warm Up

  • High Knees x2
  • Butt kicks x2
  • Side shuffle x2
  • Burpee broad jumps
  • Leg swings 10x each leg both front and side
  • Inch worms
  • Shoulder mod
  • Handstand hold
    • Beginner-  max hold, rest a min, max hold
    • Advanced - hold 1 min, rest a min, max hold
  • 5 min of Static stretches on your own

WOD: (40 Min)

  • Run or Row 5K

Complete image below twice for a 5k!!

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