031315

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Warm Up:

  • 30 Seconds Singles R foot
  • 30 Seconds Singles L foot
  • 30 Seconds Singles
  • 30 Seconds Double Unders
  • Shoulder Mobility
  • Atlas Stretch
  • Boot Straps
  • 10 Strict Pull Ups
  • 15 Ring Dips
  • 15 Wall Balls

WOD:

14 Min AMRAP

  • 7 muscle-ups
  • 50 wall-ball shots
  • 100 double-unders

Scaled

 

  • 50 wall-ball shots
  • 200 single-unders

Masters

  • 100 double-unders
  • 50 wall-ball shots
  • 7 muscle-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com