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Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Spiderman
  • Shoulder mobility
  • OHS x 10
  • 10 air squats facing wall
  • 1 round very strict Cindy
  • 10 jumping pull-ups
  • 20 walking lunges
  • 20 hollow rocks
  • 20 supermans

WOD

"The Filthy Fifty"

  • 50 Box jumps (24/20")
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35/25)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, (45/35)
  • 50 Back extensions
  • 50 Wall ball shots (20/14)
  • 50 Burpees
  • 50 Double unders


CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com