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Warm up: (15 Min)

  • 50 singles
  • 50 double unders
  • Calf stretch
  • Bootstraps
  • Atlas stretch
  • Iron cross
  • Scorpion
  • Shoulder mobility
  • Squat jumps x15
  • Pushups x10
  • Pullups x10
  • Sit-ups x30

 

WOD: (45 Min)

4 rounds:

  • 10 SDHP (95/65)
  • 20 shoulder to overhead (95/65)
  • 30 sit-ups
  • 40 double unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com