092614

Warm Up:

  • Run 800m
  • Spiderman Lunge
  • Track Hamstring Stretch
  • Quad Stretch
  • Shoulder Mobility
  • Good Mornings x10
  • Air Squats x20
  • Pike Pushups x10
  • Strict Pullups x10
  • Hollow Hold Contest & Arch Hold Contest

WOD:

  • 70 Air Squats
  • 60 Sit Ups
  • 50 Deadlifts (135/95)
  • 40 Burpees
  • 30 Box Jumps (24"/20")
  • 20 Shoulder to Overhead (135/95)
  • 10 Handstand Pushups
  • 5 100m Sprints
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com