120315

Warm Up:

  • Row 400m
  • Walking Atlas Stretch
  • Walking Ninja Kicks
  • Jumping Lunges x 20
  • Single leg side jumps x 10
  • Shoulder Mobility
  • Arm Bars x 2 ea.
  • Ring Rows x 15
  • Ring Dips x 10
  • V-Ups x 15
  • GOAT WORK (3-5 min)

Challenge: Max Wall Sits (up to 5 min)

WOD:

16 min. AMRAP

  • 10 Ring Dips
  • 10 Box Jumping Lunges (24"/20")
  • 10 TTB
  • Row 400m 


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