102815

Warm Up:

  • Row 500m
  • Walking Atlas Stretch (wall to wall)
  • Ninja Kicks (wall to wall)
  • Inch worms (wall to wall)
  • Duck Walks (wall to wall)
  • Hollow Rocks x 30
  • Supermans x 30
  • Shoulder Mobility
  • Single Arm Push Ups x 10 (knees, or wall - ok)
  • Ring Rows x 20
  • Air Squats x 15

Strength:

Single arm KB Bench (5x3 each side)

WOD:

4 Rounds

  • 4 x Bench Press @ 75% 1RM
  • 14 x wall balls
  • 24 x DU's

*Row a total of 1500m during this WOD. You may break it up however you wish.





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