070914

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Warm up:

  • Row 500
  • Bootstraps
  • Spider-Man x 8
  • Shoulder mobility
  • 10 OHS with PVC
  • 10 rvs push ups
  • 10 pull-ups
  • 25 sit-ups

 

Skill: rope climbs

 

WOD:

"Tabata something else"

8 rounds, 20 sec work, 10 sec rest:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Squats

 

Buy out: 

  • 1 rope climb
  • 50 weighted jump ropes
  • 1 rope climb
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com