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WE STILL HAVE TWO SLOTS LEFT IN OUR CPR CERTIFICATION CLASS!!!!

MAKE SURE YOU SIGN UP FOR OUR LURONG TEAM!!!!

Also we want to know how we are doing, pleases fill out this survey. Answers are anonymous so please be honest.
https://www.surveymonkey.com/s/LKZL576 

Warm Up:

  • 30 sec high knees
  • 30 sec butt kicks
  • 30sec broad jumps
  • 30 sec lunges
  • Calf stretch
  • Bootstraps
  • Shoulder mobility
  • Air squats x20
  • Strict pullups 2x5
  • Pushups x10
  • V ups x20


Review all movements for workout

WOD:
Buy in: 70 Double Unders

  • 7 Squat Cleans (135/95)
  • 14 Burpees
  • 7 Push Jerk (135/95)
  • 14 Burpees
  • 7 Strict Pullups
  • 14 Burpees
  • 7 SDHP (135/95)
  • 14 Burpees
  • 7 Strict Pullups
  • 14 Burpees
  • 7 Push Jerk
  • 14 Burpees
  • 7 Squat Cleans

Buy Out: 70 Double Unders

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