070714

success-quote.jpg

Warm up:

  • Run 400
  • Atlas stretch
  • Bootstraps
  • Jumping squats x 10
  • Shoulder mobility
  • 15 OHS
  • 5 strict pull up
  • 5 strict chin up
  • 10 kipping pull-ups or kip practice
  • 15 push ups
  • Hip circles x 10
  • Leg swings x 10 each way


Skill:

  • KB swings


WOD:
     "Helen"
     3 rounds

  • Run 400
  • 21 KBS (1.5/1.0)
  • 12 pull- ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com