021915

Warm up: (15 mins)

  • 2 min jump ropes
  • Calf stretch
  • D/F mobility
  • Atlas stretch
  • Iron cross
  • Scorpion
  • Shoulder mobility
  • Air squats x20
  • Pullups x10
  • Pushups x10
  • Tuck ups x20


Skill: (10min)
Double Unders

  • For those who do not have them proficiently, skill work
  • For proficient double unders, Flight School:
    • Complete unbroken double under sets 5-10-15-20-25-30-35-40-45-50
    • (if snag, go down a set and then back up)


WOD: (35mins)

  • 50 Double Unders
  • 10 Power Cleans (135/95)
  • 50 Double Unders
  • 15 Push Jerks (135/95)
  • 50 Double Unders
  • 20 Clean and Jerks (135/95)
  • 50 Double Unders
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com