102915

Warm Up:

  • Run 400m
  • Bootstraps
  • Squat Series
  • Piriformis
  • 3rd world squats x 10
  • Shoulder Mobility
  • Pect Stretch on rig
  • Pull-Ups/CTB x 10
  • Dynamic push-Ups x 12
  • L-Hold in rings total of 60 sec.

Skill: Wall Climbs

WOD:

2 Rounds:

  • 20 x Front Rack Step-Ups (95/65)
  • 15 X Shoulder Taps (each side- total 30)

Run 800m

2 Rounds:

  • 20 Jumping Lunges
  • 10 Pike Push-Ups (advanced - Strict HSPU)

Run 400

2 Rounds:

  • 20 Box Jumps-Overs (24'/20") 
  • 5 Wall climbs

Run 200m

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