100215

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Spiderman Stretch
  • Buddy Long-Sit See Saw Stretch (huh?)
  • bottom of feet touch, knees flat, hold hands, see-saw
  • 3rd World Squats x 20
  • Tricep Stretch
  • Pull-Ups/CTB x 10
  • Pect Stretch on rig
  • Push - Ups x 10
  • 50 sit-ups for time as a class

WOD:

  • 10 Strict Press (75% 1RM - use same weight throughout)
  • 1 Rope Climb (legless if possible)
  • 40 Goblet Squats (53/35)
  • 20 Ring Dips
  • 15 Push Press
  • 1 Rope Climb 
  • 40 Supermans (GHD if possible)
  • 20 Front Rack Lunges
  • 20 Shoulder to Overhead
  • 1 Rope Climb
  • 40 Burpees
  • 20 Single Arm KBS
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com