111315

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Crossover Hamstrings x 10
  • Iron Cross
  • Air Squats x 15
  • Shoulder Mobility
  • 5 Chin-Ups
  • 5 Pull-Ups
  • 5 CTB
  • 10 Shoulder Taps
  • Hollow Rocks x 20
  • Supermans x 20

WOD:

18 min. AMRAP

  • 50 Shoot Throughs
  • 1 Rope Climb
  • 40 Air Squats
  • 1 Rope Climb
  • 30 Med-Ball Sit-Ups
  • 1 Rope Climb
  • 20 Weighted Jump Ropes
  • 1 Rope Climb




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