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Warm up:

  • High knees
  • Butt kicks
  • Side shuffle
  • High skips
  • Carioca
  • Spider-Man
  • Cobra stretch
  • Iron cross
  • Bootstraps
  • 15 air squats
  • Shoulder mobility
  • 7 strict pull ups
  • 10 push up with rotation
  • 20 hollow rocks

 

Mobility: roll quads, piriformis stretch,

Buddy hamstring stretch (sit legs out, bottom feet touching, hold hand and pull 30 seconds each way x 5)

 

Wod:

3 RFT:

  • Sprint 100m
  • 5 burpees to bar
  • Sprint 100m
  • 5 rvs burpees (squat, roll back, roll up to 2 feet, kick up to handstand)
  • Sprint 100m
  • 5 burpee broad jumps
  • Sprint 100m
  • Rest 2 min. 

 

Cool down: 

Re-do mobility

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com