092314

Warm up:

  • High knees x2
  • Butt kicks x2
  • Side shuffle x2
  • Atlas lunges x2
  • Frog walks x2
  • Inch worms x1
  • Broad jumps x1
  • Bootstraps
  • Shoulder mobility
  • Lunges x20
  • Pullups x10
  • Wall climbs x3
  • Accumulate 40sec hollow and superman hold

Strength: 5x6 front rack lunges, increase weight each set

Wod:

Jailhouse 10:

  • Front rack lunges (115/75)
  • Pullups

Cashout: run 400m as a class

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