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Warm up: ( 20 Min)

  • Row 500m
  • Inchworms in place x10
  • Bootstraps x8
  • Iron cross
  • Scorpion
  • Shoulder mobility
  • OHS x20
  • Pullups x10
  • Pike pushups x10
  • V ups x20
  • Box Jumps x15

 

WOD: (40 Min)

  • 10 HSPU
  • 20 Overhead Squats (95/65)
  • 30 Box Jumps (24"20")
  • 40 Sit-ups
  • 50 Med Ball Cleans (20/14)
  • 40 Sit-ups
  • 30 Box Jumps
  • 20 Overhead Squats (95/65)
  • 10 HSPU
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com