103015

Warm Up:

  • Run 400m
  • Spiderman 
  • Quad Stretch
  • Calf Stretch
  • Shoulder Mobility
  • Good Mornings
  • OHS x 15
  • Pull-Ups x 10
  • Push ups with rotation x 10
  • Tuck Ups x 20

WOD:

 "Frankenchipper" 

  • 500m Row
  • 400m Run
  • 21 Kettlebell Swings (53/35#)
  • 12 Pullups
  • 50 Thrusters (45/35#)
  • 3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
  • 30 Box Jumps (24"/20")
  • 21 Handstand Pushups
  • 30 Knees to Elbows
  • 30 Double Unders

* row when there's a rower free


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