041015

Warm up:

  • Run 400
  • Stretch quads
  • Track stretch
  • Good mornings
  • Shoulder mobility
  • 10 x ohs
  • 10 x pull ups
  • 10 push ups
  • 5 single arm push ups each side
  • 50 twisting sit ups
  • 20 hollow rocks
  • 20 supermans

Skill:

Kettle bell snatches 

WOD:

  • 70 windshield wipers
  • 60 wall balls (20/14)
  • 50 pull ups
  • 40 box jumps
  • 30 burpees
  • 20 ring dips
  • 10 kb snatches
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com