112515

Warm Up:

  • Run 400m
  • Bootstraps
  • Duck Walk
  • Inch Worms
  • Wall Squats x 10
  • Shoulder Mobility
  • Wall Angels with band on shoulder x 10 ea side
  • Pull-Ups x 10
  • Diamond Push Ups x 10
  • Toes through Rings x 5
  • 5-8 min Goatwork

Turkey Tabata:

8 rounds each, 20 seconds on, 10 seconds off:

  • Keg OH Step Ups (24"/20")
  • 1 Strict Press Every 30 seconds (75% 1RM)
  • Air Squats (to your max depth of plates/ball - while keeping perfect form)
  • Twisting Sit-Ups
  • Toes to Bar
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com