102115

Warm Up:

  • Run 400m
  • Spiderman Stretch
  • Cobra Stretch
  • Iron Cross
  • Quad Stretch
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Goodmornings x 10
  • Pull-Ups x 10
  • Ring Dips x 10
  • Sit-Ups x 25

WOD:

  • 50 Burpees (except for Rob...Rob can do air squats)
  • 20 Shoulder to Overhead (135/95)
  • 40 Back Squats
  • 30 Sumo Deadlifts
  • 30 Ring Dips
  • 40 Tuck-Ups
  • 20 Pull-Ups
  • 50 KBS (2pd/1.5pd)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com