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Warm Up: (10 Min)

  • 30 Seconds High Knees
  • 30 Second Butt Kicks
  • 30 Seconds Toy Solider High Kick
  • 30 Seconds Super Mans
  • 30 Seconds Hollow Rocks
  • 30 Seconds Push Ups
  • 30 Seconds Air Squats
  • 30 Seconds Jumping Jacks
  • Shoulder Mob
  • Atlas Stretch
  • Boot Straps

WOD: (45 Min)

  • Warm Up to Heavy Deads

35 MIN TIME CAP

3 Min LURONG AMRAP:

  • Max HSPU - Level 3
  • Max Push Ups- Level 2
  • Max Knee Push Ups- Level 1

Immediately into:

10 RFT

  • 2 Deadlifts (315/220)
  • 4 Muscle Ups
    • Sub 2 Pull Ups - 2 Ring Dips
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com