071214

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Warm up

 

Run 400m

(From driveway)

  • High knee skip 100m
  • Backwards run 100m
  • Side shuffle 100m
  • Carioca 100m
  • Bootstraps x 8
  • Squat series x 5 ea. 
  • shoulder mobility
  • 20 air squats
  • 10 pull ups
  • 10 push ups
  • 20 v-ups

Strength:

  • 5rm back squat

Wod:

Buy in: 1 rd Cindy

Then,

3 rds. 

  • 4 body wt back squats
  • 12 pistols
  • Run 400
  • 2 bar muscle ups 
    • (Sub 4 ctb or 8 pull-ups)

Buy out: 1 round Cindy 

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