101515

Warm Up:

  • Row 200 legs only
  • Row 200 legs and hips
  • Row 200 arms only
  • Junkyard Dogs x 3
  • Air squats x 10
  • Shoulder Mobility
  • Banded Shoulder
  • Roll Lats x 1 min.
  • Toes through Rings x 10
  • Hips to Rings x 5
  • Atomic sit-ups x 10 (15/10)

 

Skill: Skin the Cat/Ring Stability

WOD:

4 Rounds for time

  • 1 ring set of:
    • toes through rings
    • hips to rings
    • muscle up - or "skin the cat"
  • 50 sit-ups
  • 10 Burpees
  • Row 250



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