100515

Warm Up:

  • Run 400m
  • Spiderman
  • Backwards Lunge with twist x 10
  • 3rd World Squat x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Pull-Ups/CTB x 10
  • Ring Dips x 10
  • Russian Twists x 20

Skill:

  • Pistol Progression

WOD:

  • 20 Thrusters (95/65)
  • 20 Box Jumps (30"/24")
  • 20 Pistols
  • 20 V-Ups
    • Rest 2 min
  • 20 Wall Balls (20/14)
  • 20 Box Jumps (24"/20")
  • 20 Pistols
  • 20 Tuck-Ups
    • Rest 2 min

Repeat.



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