121115

Warm Up:

  • Row 400m
  • Spiderman x 4
  • Iron Cross x 10
  • Shoulder Mobility
  • OHS x 10
  • Pike Push-Ups x 10
  • Dirty Dancing x 20
  • Dragon Fags x 5
  • 1 Round Cindy
  • GOATWORK x 10 min.

WOD:

1 min. of each movement, followed by the run.

  • - Sit-Ups ---> Run 400m
  • - Burpees ---> Run 800m
  • - Push Press (115/75) ---> Run 400m
  • - Hang Cleans (135/95) ---> Run 800m
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com