120215

Warm Up:

  • Row 500m
  • Calf Stretch
  • Quad Stretch
  • Piriformis Stretch
  • Squat Series
  • Air Squats x 15
  • Shoulder Mobility
  • Inch Worms x 10
  • Ring Dips x 10
  • Max Strict Pull-Ups
  • Hips to Rings or Beat Swing in Rings x 5
  • Shimmy Sit-Ups x 30

WOD:

4 rounds for time, resting 1 min. between rounds

  • 12 Wall Balls
  • 9 KBS
  • 6 Pull-Ups
  • 3 Muscle Ups (sub muscle ups in rig or 3 hips to rings)

Strength:

Back Squat

  • Work up to a heavy 2 RM for the day


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