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Warm Up:

  • Run 400m
  • Spiderman x 8
  • Side lunges x 8
  • Rvs. Lunge with twist x 8
  • Squat jumps x 10
  • Shoulder mobility
  • Good Mornings x 10
  • Wall Climbs x 4
  • Pect stretch on rig
  • 5 strict chin ups
  • 5 strict pull-ups
  • 10 toes to rings
  • 15 supermans


WOD:
"Kelly"

Five rounds for time of:

  • Run 400 meters
  • 30 Box jumps (24"/20")
  • 30 Wall ball shots (20/14)

Buy Out : 21 Thrusters 21 pull-ups (115/75)

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