102715

Warm Up:

  • Run 400m
  • Burpee Waterfall (until each person does 10 burpees)
  • Atlas Stretch
  • Bootstraps
  • Shoulder Mobility
  • Wall squats x 10
  • Wall Climbs x 3
  • Quad Stretch
  • Pull-Ups x 10
  • Ring Dips x 10
  • Tuck-Ups x 25

Skill:

Ring Rows into Ring Dips; Hips to Rings

WOD:

30 Rounds for time (time cap as necessary):

  • 5 burpees
  • 1 muscle up (sub muscle up in rig from floor, or 2 hips to rings)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com