082014

No 10 AM Class Tomorrow Morning....Sorry for the inconvenience

Warm up:

  • Run 400
  • Bootstraps
  • Track stretch
  • Spider-Man
  • Inch worms
  • Burpee broad jump
  • Shoulder mobility
  • 10x ohs
  • 10x push ups with rotation
  • 10x pull ups (5 strict)
  • 20 sit-ups
  • 20 windshield wipers

 

Skill:

  • Med ball cleans

 

Wod:

  • 100 sit-ups
  • 15 KTE
  • 15 shoulder to oh (135/95)
  • 10 HSPU
  • 25 cal row
  • 25 burpees
  • 10 back squats (135/95)
  • 15 med ball cleans
  • 15 ring dips
  • 100 sit-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com