121815

** NO EVENING CLASSES TODAY - SEE YOU AT THE PARTY!

Warm Up:

  • high knees
  • butt kicks
  • side shuffle
  • carioca
  • high skips
  • spiderman stretch
  • calf stretch
  • squat series
  • shoulder mobility
  • wall squats x10
  • wall angels x 10
  • ring rows x 15
  • push-ups x 15
  • hollow rocks x 30
  • supermans x 30
  • Goat work x 3-5 min

Skill: Rope Climbs 

WOD:

10 Rounds

  • 1 rope climb
  • ascending ladder by 2 of burpees (advanced - ascending ladder x3)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com