61114

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Warm up: (20 Min)

  • Run 400
  • 50 du's
  • Atlas
  • Bootstraps
  • Spider-Man
  • Iron cross
  • Shoulder mobility
  • 3 rounds Cindy
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats
  • Roll you back and hamstrings x 3 min

 

Strength: (20 Min)

  • Max weight Push-Up

 

Skill: (10 Min) 

  • DU's

 

WOD: (10 Min)

8 min EMOM

  • 3 Burpees
  • Remainder of the minute is double unders (do not sub singles) 

score is total DU's

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