100815

Warm Up:

  • Row 500m
  • Spiderman
  • Butterfly Stretch
  • Quad Stretch
  • 3rd World Squats x 10
  • Shoulder Mobility
  • OHS facing wall x 10
  • Wall Climbs x 3
  • Pull-Ups/CTB x 10
  • Archer Push-Ups x 10
  • Windshield Wipers x 30

WOD:

  • OHS 5 x 3
  • Ring Dips x 20
  • Front Squat 5 x 3
  • Push Jerk x 20 (135/95)
  • Back Squats 5 x 3
  • Handstand Walks for max distance for the remainder of class
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com