122115

Warm Up:

  • igh Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • High Skips
  • Mountain Climbers
  • Quad Stretch on wall
  • Calf Stretch
  • Jumping Lunges x 10
  • Shoulder Mobility
  • all Climbs x 5
  • Pull-Ups x 10
  • Pike Push-Ups x 10
  • Twisting sit-ups x 20
  • GOAT WORK 5 min.
    • Wall Squats for form (8-10 reps without falling), Hollow Rock Progressions (working up to 20 solid hollow rocks), Push-Ups for virtuosity (8-10 on knees, then 8-10 in plank)

WOD:

  • Run 4 Laps
  • 50 sit -ups
  • Run 3 laps
  • 50 Push-Ups
  • Run 2 laps
  • 50 sit-ups
  • Run 1 lap
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com