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Warm up:

  • Run 200m
  • Bootstraps atlas
  • Spider-Man
  • Run 200m
  • Shoulder mobility
  • 15 OHS
  • Run 200m
  • Handstand/hs walks practice 2-3 min. 
  • 10 pull ups
  • 10 rvs push ups
  • 10 push up with rotation
  • 25 twisting sit ups 

 

Strength:

 

  • Weighted pull ups 2rm

(If you're on a band, move down one band each attempt)

 

Wod:

4 rounds

  • 6 Deadlift (275/165)
  • 12 Single arm KBS (53/35)
  • 24 double unders

 

After 4 rounds complete a buy out of 44 push ups. 

(Chest to deck)

 

Flex Competitors: there is a mobility wod on the events board for you. We recommend you do not wod today! Rest and recover. 

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