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Warm up: (15min)

2 rds Tabata each of:

  • High knees
  • Butt kicks
  • Walking lunges
  • Burpee broad jumps

 

  • Bootstraps
  • Alternating leg kicks x20
  • Quad stretch
  • Shoulder mobility
  • Air squats x10
  • Pushups w/rotation x10
  • Sit-ups x30

 

STRENGTH: (25min)

  • Front rack lunges 
  • 6x6 (increase weight each set)

WOD: (20 Min)

5 rds:

  • 6 lunges (115/75)
  • 12 KB swings (53/35)
  • 18 russian twists (20/14)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com