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Warm up:

  • Row 500M
  • Shoulder Mob
  • Duck Walks
  • Spiderman Stretch
  • Cobra Stretch
  • 20 Push Ups
  • 15 Ring Dips
  • 15 Wall Balls
  • 10 Super Mans

OD:

  • 100 Air Squats
  • 90 Double unders
  • 80 Sit-ups
  • 70 Push-ups
  • 60 Super Mans
  • 50 Wall Balls
  • 40 Ring Dips
  • 30 Tuck Ups
  • 20 Front Squats (135/95)
  • 10 Wall Climbs
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com