071014

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Warm up:

  • Run 800m
  • Spider-Man x 8
  • Bootstraps x 10
  • Rvs lung with twist x 12
  • Air squats x 20
  • Shoulder mobility
  • Pull ups x 15
  • Push-ups x 15
  • Sit-ups x 50

Strength:

  • 5x10 banded strict press @ 60%

(Hang kb or weights with bands, no weights on bar)

Wod:

18 min amrap

  • 10 wall balls (20/14)
  • 12 Box jumps (24"/20")
  • 14 Shoulder to OH (115/75)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com