120815

Warm Up:

  • Row 500m
  • Spider Stretch
  • Iron Cross
  • Shoulder Mobility
  • Bar Lat Stretch
  • OHS x 10
  • Dirty Dancing x 20
  • Hollow Rocks x 20
  • Supermans x 20
  • Goat Work - 5 min.

Skill: Double Unders (advanced - Flight School)

WOD: 

“14.1”

10 min AMRAP

  • 30 DU’s
  • 15 Snatches (75/55)

Rest about 3 min.

  • Row 1000 for time
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com